Floaters
Wod 1:
10 rds for time:
100m swim
1min rest btw rds
Wod 2:
10 rds for time:
15 cals bike
1min rest btw rds
Acc work
Monday
Pull up complex till failure (3 sets)
Wide Grip
Narrow Grip
False Grip Pull up on rings
(60 second rest between each set, two minutes between each round)
EM4M
Hollow holds 30 seconds
Wednesday
EM4M
25 Banded Pull Through (use a heavy band, work on hip hinge and driving the hips. Squeeze glutes at top of hop extension)
E3M9M
10 Knees To Elbow
8 Pistols
6 HSPU
(Scale reps and movements to give your self 1:1 work rest ratio)
E2M8M
10 DB Step Up (each leg)
Friday
10-8-6-4-2-4-6-8-10
Ring Dips
Ring Rows
T2B
EM4M
20 DB Curls
**Each session starts with 3 minutes of double under work. So time to work at it, if you have double unders, work on breathing and staying relaxed or going for large sets to test your aerobic capacity**
