27 September 2016

Tuesday: Sn (EMOM) + IGT
A) Above Knee Hg P Sn + Above Knee Hg Sq Sn, 1.1, every 60s x 8 sets.  3 sets @ 65%, 3 sets @ 70%, 2 sets @ 75% of 1RM Sq Sn
*drop bar b/w P Sn and Sq Sn
B) 4 sets @ 75% Effort:
200m Run
5 Ring Dips
5 Hand Release Push Ups
5 Push Ups
rest 1 min
*straight bar dips if needed, push ups from knee if needed.  If no dips have them do 6 Hand Release Kneeling Push Ups, 6 Kneeling Push Ups.
+
rest 5 mins
+
4 sets @ 75% Effort:
200m Run
4 T2B
4 Kipping Pull Ups
4 Kipping C2B
rest 1 min
*can do T2R or hanging Knee Raises (8), ring rows (8 reps instead of 4 pull ups and 4 C2B) if needed.

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