CFT 12272019
Warm-up:
10 Min on cardio
3 Rounds5 Strict pull ups
5 Push ups
Strength:
5 x 2 @ Work up to heavy weighted pull ups
5 x 5 @ Heavy weighted dip
then...
6 rounds:
Hollow hold 20 seconds
Sorenson hold 20 seconds
then...
Feet on bench muscle up transitions x 10
Gymnastics:
6 rounds:
10 Handstand push ups negatives
Rest 20 seconds
1 min Table top hold
Rest 20 seconds
10 parallette shoot throughs
Rest 20 seconds
5 ring muscle ups
Rest 2 min"
Conditioning:
For time:
300 calories bike