Friday Feels
Warm Up/Mobility
Warm-up
3 Rounds
:30 Arch Hold
:30 Hollow Hold
5/5 Tempo SA Ring Row (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlift
:30 Arch Hold
:30 Hollow Hold
5/5 Tempo SA Ring Row (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlift
Extended Warm-up
Warm-up
False Grip Hold Hollow Arch Swing
Rings to Hips
Ring Dips
Seated Turn Overs
Rings to Hips
Ring Dips
Seated Turn Overs
Warm up Deadlift weight – (225/155)
Metcon
Metcon (Time)
25-20-15-10-5
Deadlifts (225/155)
2-4-6-8-10
Ring Muscle Ups
Deadlifts (225/155)
2-4-6-8-10
Ring Muscle Ups
Opt 1: Jumping RMU/BMU
Opt 2: Strict Pull ups