A – Dead hang to inverted to tucked front lever negative on rings x 15 reps for quality, not for timeDid 3 rounds 1 rep every 45 seconds w/2 min rest b/t.
Felt this structure helped keep quality high, and focusing on good positioning, control and activation
B1 – Ring hinge rows x 8, rest 90 sec
felt much more natural this week
B2 – Archer pushups on rings x 5/side (10 total), rest 90 sec x 4
C1 – Renegade rows x 16 (8/side), rest 90 sec
45 across
C2 – DB neutral grip bench press x 16, rest 90 sec x 4
60 across
Had to do set #4 after rowing due to class needing rowers so I had to jump on one before they all got used up
+
EMOM x 12
Row 10 cals in <30 sec
set intervals up so today was more accurate on time to complete 10 Cals, but still felt a little harder this week. 27-28 seconds on avg
+
Planche lean 30 sec on, 90 sec rest x 6
done