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THURSDAY 20210128

Warm-up

200M Jog or :60 on Bike/Rower
10 Banded Passthru
15 Banded Pull-apart (5 out to side, 5 crossbody/side)
10 Reverse Lunges
Samson Stretch
Banded Shoulder Distraction Stretch

3 Rounds:
6 Kip Swings
6 Scap Push-ups
6 Air Squats


Strength and Skill

Every 2:00 for 10:00 (5 sets):
3-5 Strict Pull-ups w/:02 Eccentric/negative directly into…
10 Bent Over Barbell Rows @ Moderate Weight*

* Use a weight that you can complete all 10 reps unbroken directly after the pull-ups (with no momentum from your hips or body)



FITNESS 20210128

Every minute on the minute for 18 minutes (3 Rounds):
Min 1 – 14/10 Calorie Row
Min 2 – 10 Air Squats + 10 Lunges
Min 3 – 16/12 Calorie Row
Min 4 – 10 Air Squats + 10 Lunges
Min 5 – 20/16 Calorie Row
Min 6 – 10 Air Squats + 10 Lunges

Scoring: Rounds + Reps


PERFORMANCE 20210128

Every minute on the minute for 18 minutes (3 Rounds):
Min 1 – 12/9 Calorie Bike
Min 2 – 10 Wallballs + 10 Jumping Lunges
Min 3 – 15/12 Calorie Bike
Min 4 – 10 Wallballs + 10 Jumping Lunges
Min 5 – 18/15 Calorie Bike
Min 6 – 10 Wallballs + 10 Jumping Lunges

20/14# Wallball

Scoring: Rounds + Reps

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