HSPUs, EMOM - Ring Dips + GHDs, Turkish Get ups + Core

Jan 27

A.    HSPU AMRAP -1     x (goal: >19) 21

    +

    rest at least 3 minutes

    HSPU + 3 sets x 10 (rest: 60-90 sec)

All sets 10 UB

   

B.    12 MIN EMOM

    10 x Ring Dip

    12 x GHD sit ups

Complete

    Rest 5 min

   

    16 x 16kg Turkish Get Up (breathing and moving; steady and controlled)

7 mins

C.    3 x 5 1-hanging leg raise + 2 sec L-sit hold+ legs back into tuck sit+ lower legs all the way down (5 reps without touching back down to the floor: tempo is legs crunch up, knees extend and toes point in l-sit for 2 sec, legs are brought back in, legs lower)

        rest 2 min

Complete