Day#23 (Volume/ Skill)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill

Ring complex

WOD

12 minute AMRAP

200m run

Ring complex- Muscle up/ L-sit/ Support/ 3 strict ring dips to true support/ Support/ Forward roll to hang/ Inversion/ Skin the cat/ Inversion/ Slowly lower

(No measure)

GoFit

Warm Up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

10x Tabata

-Shuttle run

-Box jump/ step up

-Jump rope/ double unders

-V ups