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Workout of the Day

A. 10 minutes ring support/ring dip skill

Training notes:
Things to work on:
•Holding support on rings in external rotation
•Holding support in the bottom of a ring dip
•FLR on rings in external rotation
•L-sit on rings progressions
•Kipping ring dips
•Variations of kipping out of the dip in a muscle-up

B. 1 min wall balls (20 to 10’/14 to 9’)
1 min air squats
1 min bike/row @ 75-80%
1 min bike/row @ 85%
-Rest 2 min
1 min burpees
1 min burpees, no push-up
1 min bike/row @ 75-80%
1 min bike/row @ 85%
-Rest 2 min
1 min double-unders
1 min single-unders
1 min bike/row @ 75-80%
1 min bike/row @ 85%

Training notes:
•By starting with a “more difficult” exercise and then doing another minute with a “less difficult” version, we should be able to train the capacity to recover while continuing to move.
•The bike/row @ 75-80% should be a pace at which you can recover to push hard again for the 85% effort interval at the end of each block.

Record total reps completed – and record the splits for each round in training notes.


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