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THURSDAY 200102

Warm-up:

Individual…

Banded Lats/Shoulders
Row 500m

Group…

Bike or Row 2 minutes
10 Dislocates
10 Good Mornings
10 Behind the Neck PVC Presses
30 Sec Bar Hang
10 Kip Swings
5 Strict Pullups

Review the Press and Pull ups skills….

 

Strength and Skill:

10 minute EMOM to prep….

Odd Minute: 3 Strict Presses building in weight
Even Minutes: 3 Strict Pull ups or Ring Rows

Fitness:

For Time:
Buy-In: 40/30 Calories on Rower

21-15-9
DB’s Shoulder to Overhead
Pull-ups or Ring Rows

Cash-Out: 40/30 Calories on Rower

Performance:

For Time:
Buy-In: 50/35 Calorie on Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Bike Erg

Time cap of 16 minutes.

 

Mobility:

LAX to Traps and Feet
Banded Lats and Shoulders
Roll Posterior

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