I hooked up with an old mate today and we decided to do a broad based workout. The sun was shining and so we tried to make it as 'outdoors' as possible.
Warm Up (5 mins)
Main (25 mins)
1) Field Sprints (3x10+s)
2a) Pillar Jumps (3x8)
2b) Partner Medicine Ball Throws (3x8 per arm)
3a) Muscle Up On Rings (3x6)
3b) Ring Rows (3x8)
We kept things pretty brisk and up-tempo. The field sprints were brutal - or rather the last 30m of the last set put me right in the hurt-locker. I left the gym feeling 'oiled' but not burnt out. A good session and nice to train with a partner for a change.
This evening I did some deadhanging (7s load, 3s rest x 7 sets) for each of the three main grip positions on the lounge doorframe (don't tell Mrs A).