A) 3 Sets/super set:
5-8 Strict ring dips
16 Double kb/db front rack stepping back alt lunges
8-10 Renegade rows
30 Sec hollow body rocks
-15min cap-
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B) 25min Cap:
800m Run
30 Kb swings – up to 24/16kg
20 Pull ups
10 Hspu
800m Row
20 Kb swings
15 Pull ups
10 Hspu
400m Single kb suit case carry
10 Kb swings
10 Pull ups
10 Hspu
Max burpee box jumps in time remaining
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Notes:
Part A – For this piece we are trying to keep you moving, we only have 15mins to get it all done so choose a weight that allows the breaks in between movements to be short (also challenging). For the ring dips if you can get 8+ reps at body weight then look at adding extra weight here other wise if you struggle with these use a band that allows you to get at least 5 reps done.
For the renegade row, drop down to your knees if needed for your press ups but come on to your toes for the rows (1 row each arm), also take your feet a little wider to help with the balance and to help keep your hips locked in square.
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Part B – This piece is all about trying to move at pace that allows you to keep going. In regards to the kb swings + pull ups you can perhaps look in to pushing the reps a bit further than usual (hold on to bigger sets) due to the fact that it will take a little while to come back to these movements due to the row etc.
Once you get to the burpees try not to watch the clock, keep your head down, find your rhythm and keep going.
