WORKOUT OF THE DAY
21 GHD Situps
15 GHD Situps
15 Anchored Situps
– Build to a heavy 3 and hold the same weight across the 5 working sets
Do Beyond Rx’d programming for the day.
Rest 15 minutes
Every 30s for 10 minutes:
2 false grip pull ups, 1 strict muscle up, 2 ring dips
– This is to be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.
25 Hip extensions
25 Back extensions
25 Hip & back extensions
– Goal is to be able to complete this series of movements by doing each section of 25 reps unbroken. If done correctly, it is much harder than it looks. If you need to break the sets, then complete the reps however you can.