Tuesday 24.07.18


a. Following a general warm up, adjust all of the rings to ground or box heights for ring push-ups

then

EMOM 15 minutes:

Even # Ring push-up, 3-5 controlled/strict reps

Odd # 10-20 Hollow rocks. Aim for 15-20 based on ability

Scale the ring push-up to partial depth or work a dumbbell push-up from ground

Alternate with a partner the push-ups and hollow rocks for rings availability

b. 1 effort only, Max reps

UNBROKEN / TOUCH N GO burpees

(6 inch touch above standing reach)

-Work with a partner who will count your reps.

If your body is still or you rest at any stage, your effort is OVER.

Upscale: Wear a weight vest (10kg)

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