Prep
Equipment Required: Foam roller, light KB
1) Foam roll wherever you need it x 60s each side
2) 2 Rounds:
– 3 each Spiderman Lunge
– 5 each Tall Kneeling KB Halo
3) 3 Rounds:
– 5 Yoga Push-ups
– 5 each Thoracic Rotations
– 5 Goblet Squats
– 10 Scap Pull-ups
– 10 Kip Swings
A.
8:00
A1. Pull-up Skill work
– L3: 5 Reps of 1 Kip Swing + 1 Butterfly Pull-ups
– L2: Band assisted: 5 Reps of 1 Kip Swing + 1 Kipping Pull-up
– L1: Superman Hold 10s + Hollow Hold 10s + Active Bar Hang 10s
A2. DU Skill work – 30s
B.
Every 6:00 x 4
500/400 Meter Row (Round 1&3)
1100/800 Meter Bike (Round 2&4)
50 Double Unders
15 Landmine Thrusters (45/25)
10 each Walking BW Lunges
– Goal: Challenging effort. You should have enough rest to repeat your level of output for all 4 sets. Track all splits, if your split time starts dropping you started out too hot.
L3: (35/15)
L2: (25/10)
L1: (300/200 Meter Row) (15/Empty Bar)
C.
2 x 20 each. Rest 60s