DATE

2022/07/07 DONNERSTAG Lessonplan

RX
5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips

SCALED
5 sets for reps:
:30 strict pull-ups
:30 strict ring dips

PARTNER WARM-UP | 6:00
1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe pass-through
:30 PVC pipe Cuban press

1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 PVC pipe around the world
:30 knee push-ups

1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 hang from the pull-up bar
:30 push-ups

RING DIP REVIEW | 6:00
Jumping ring dip
Ring support hold
Bottom of ring hold

STRICT PULL-UP WARM-UP | 6:00
2 sets:
3-5 strict pull-ups

POST-WORKOUT BIKE SPRINTS | 6:00
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

COOLDOWN STRETCH | 4:00
3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts