Francis loves playing on the high rings!
Strength
Bench Press (Build to today’s heavy 2RM)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Bench Press x 2 reps
Conditioning
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
Swings should be done in no more than 2-3 sets
Small sets out of the gate on Push-Ups
Small sets out of the gate on Push-Ups