B. Mobility
Quadruped rear shoulder stretch
30 sec/side
C. Specific
2 sets
-20 sec hollow, every 5 sec perform 1 V-up
-5 pause ring rows*
*Pause 2 sec @chest to rings
Score: For quality
TC: 7mins
Score: Rounds + reps
Intermediate
As written
COMP
Amrap 15
1K Bike erg
15 Power Clean @115/75
15 GHD Sit-ups
Rest 30 seconds between sides and sets
©2021 - Titan Fitness | mandydean995@hotmail.co.uk | Design & Developed by ThemesGlance
Beginner
5 sets
20 sec Hollow hold
5-10 Pause Ring rows
Rest 30 seconds
Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Strict pull-up / assisted strict pull-ups
Rest 30 seconds
COMP
5 sets
5 Paused Ring Dips
30 sec Wall facing HS hold
Rest 30 seconds