A. Ring pull-up strength:
- 2 minutes of beat swing practice on the rings
- 5 max effort sets of ring pull-ups, adding a slow negative on the final rep of each set. Scale up to L-pull-ups if desired.
- 2 minutes of skin-the-cat practice
B. Working with a partner:
Max calories on a bike or rower
25 laps farmer’s carry (2 heavy DBs or KBs).
Both partners work at a time. One carries the weights for as long as they can without setting them down, while the other person accumulates calories on the bike or rower. Once the weights are set down, you must switch roles.
Record your score as: 1. Max calories accumulated, 2. Time to completion.