KB OHS Assessment
A – Dead hang to inverted to tucked front lever negative on rings x 12 reps for quality, not for timehad to take more time towards the end as I got a little sloppy. Negative felt good with a 2-3 second hold in tucked front lever position
B1 – Ring hinge rows x 6, rest 90 sec
these were good but deceptively challenging
B2 – Archer pushups on rings x 4/side (8 total), rest 90 sec x 4
felt good here today
C1 – Renegade rows x 12 (6/side), rest 90 sec
45 – holy ab stability
C2 – DB neutral grip bench press x 12, rest 90 sec x 4
60 across
+
EMOM x 10
Row 10 cals in <30 sec
about 25-26 second avg.
+
Planche lean 30 sec on, 90 sec rest x 4 (turn hands out as much as you can)