-30sec Standing Wall Ball Presses
-30secs Standing Wall Ball Ovhd Hold
-30sec Hollow Hold
-30sec Alternating Starfish Toe Touches
3 Sets Each (25Min Cap)
1) Pressing DB Complex- 8 reps on each
(L-Sit Press->Lying Close Arm Press->Skullcrushers)
2) Pulling Complex- 8 reps on each
(Horizontal Ring Row->Face Pulls->Ring Bicep Curls)
*Last week of these complexes….make them all as tough as possible.
*Rest 60-90sec between each complex
*All complexes should be unbroken for all 24 reps….if you need to rest then pause in position or hang from the ring but try not to stop completely.
*Skullcrushers will have to be done with a lighter weight than the other movements….they are a much lighter exercise! Be careful!
*You can add a weight vest to the pulling complex for more difficulty too but keep reps unbroken
-10 Burpee to Bar Touch (6″ above reach)
-10 Toes To Bar