Workout:
A. Ring rows; amrap unbroken x3; rest 90 seconds
27,25,22
B1. Ring push ups; amrap unbroken x3; rest 90 seconds
20,16,14
B2. Strict pull ups; amrap unbroken x3; rest 90 seconds
6,7,6
C. Large magnitude kip swings on rings with hip extension; 5 reps x5;
rest 90 seconds
5x5
D. Ring dip support hold at the bottom position; 15 secnods x5; rest 90 seconds
15x5
E. 45 degree externally rotated Support hold (put DB's on boxes
rotated out to 45 degrees) 15 seconds x5; rest 90 seconds
15x5
F. TTB; 20 reps AFAP x3; rest 90 sec
:45 (13,7)
1:08 (8,5,3,4)
1:20 (3,3,3,3,3,3,2)
Quads are pretty sore. Arms feel good though. The 5x5 kip swings were hard in that they fatigued. I think I have usually done 3-4 at a time and adding a fifth was a challenge. Both of the holds went fine. TTB went well too, hands and forearms got tired. Thanks!
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