A) 1min on/30 sec off/x3 rounds:
-Cal row
-Db devils press – up to 22.5/15kg
-Burpee box jump overs
-Ring dips
-1min rest-
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B) 4 sets/super set:
14 Back rack alt lunges
Max unbroken t2b
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Notes:
Part A – We have 4 stations, working for a full minute before our 30 sec rest then moving on to the next station. You will complete 3 rounds of this “circuit”. We want to be moving with a good strong uncomfortable pace but no going to hard too soon that the wheels fall off half way through the 2nd round. We shouldn’t be going so fast that we have to stop at any point during the minute of work, apart from the dips where this will be more a strength/muscle fatigue.
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Part B – With our strength piece we have a barbell movement paired with a gymnastic movement. We want to really try and drive off that leading foot to get you back to a standing position, looking at your rear knee kissing the floor at the bottom.
For the t2b we are looking for as many reps as you can without coming off the bar, you can come to a stand still but as soon as you come off the bar the set is done. If you can get t2b but cannot string more than 3-5 together look to using the rings for some toes to ring to get that muscle strength/endurance working a bit, if you can’t do either then hanging knee raises/knee to elbow etc are totally fine!
