EMOM fourteen minutes, alternate between:
3 Strict Weighted Ring Dips
0:30 Plank Hold
Be sure to choose a loading on the strict weighted ring dips that allows for great hollow positioning. The clock in this instance is really just in use to keep athletes on the ball throughout the course of the lifting session.
Against an eight minute clock, complete:
15 – 12 – 9 reps of…
Bar Muscle Ups
Weighted Pistols (alternating) (72/53)
The pistols will be done with a kettlebell; holding the kettlebell however you’d like. The workout is eight minutes in length. If you finish the ninth weighted pistol go back to fifteen bar muscle ups.
Suprapatellar Pouch Smashing
Lie on top of the kettlebell used in the workout to smash the area right above the knee.