Beyul Training

Workload:

4/4, 8/8, 12/12, 12/12, 8/8, 4/4 of:
Ring Push-ups (Head Facing toward wall)
Cossack Squats (Weight them if you are confident with the movement)

Then:

2 Rounds of:

6 Intervals of:
30s On,  30s Off Double Rope Whips

*Rest after 6 intervals for 120s and repeat again.

Notes: For the first part, if you are not confident in the Cossack squat you can perform standard Goblet squats.  Don’t let the head of the knee come inline of the body.  It is natural to have some internal rotation at the hip at the deepest part of the hip but fight the urge to let that knee come in.

Second part is conditioning work.  Hit the rope hard and make sure you don’t let the rope pull the shoulders forward into that “douchebag” position.