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
Leave a Reply