Wednesday January 25

A1. Bench
A2. Feel-me-up pushups 3 x 5, rest 3 min
B. 1 attempt at max rep PU – hit PR, rest 3-4 min,
C. 1 attempt at max rep ringdips, then
D. For time: 21, 15, 9 reps burpees & CTB

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Friday January 6

A1. Bench @ 30X1 tempo
A2. Legless climb, lightning quick
B1. 3 x 8-10 ringdips @ 21X0 tempo, 0 rest
B2. 3 x 8-10 ringrows @ 21X0, feet elevated, rest 2 min
C. 5 rounds for time: run 200 m + 10 burpees

Tuesday January 3

Dynamic/mobility warm-up

Training:
2 rounds for individual times: 20 AirDyne cals + 20 burpees + run 400 m + 20 burpees + 20 AirDyne cals, rest until 10 min (ie if you finish in 5 minutes, you get to rest 5 min)