Friday, August 10, 2018



Work on Shoulder Presses (DB's) or Depth HSPU's in sets of 5 and core work: Rollouts/Dragon Flags/Windshield Wipers (sets of 3-5 reps) for 15-20 minutes, then

How many rounds can you do in 15 minutes of:
  5 Ring Dips
   10 Swings (55/35)
    15 Sit-ups

  5 Ring Muscle Ups (3 for ladies)
   15 Swings (55/35 or more weight)
    25 Sit-ups

Extra: work on skill or weakness of your choice