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TUESDAY 20210216

Warm-up

Tabata Jump Rope Warm-up (8 x :20 on, :10 off)
Single-unders
Speed Steps
Single-leg Single Unders (R)
Single-unders
Single-leg Single Unders (L)
Single-unders
Speed Steps
Double-Unders or DU attemps

10 Upward/Downward Dog Transitions
10 Scorpions
Seated Forward Fold Stretch
Calf Stretch on Rig
:40 Supinated Bar Hang

2 Rounds:
4 V-ups
4 Ring Rows/Strict Pull-ups


Strength and Skill

Every 1:30 for 9:00 (6 sets):
Build to a 3RM Weighted STRICT Pull-up OR 3-5 Strict Pull-ups OR 4-6 Negative Pull-ups or 4-6 L Pull-ups OR 4-6 Feet Elevated Ring Rows*

* Choose an option that is very challenging for you to complete based on where you are with your upper body pulling. Progress across all 6 sets if possible or perform 6 challenging working sets.

For weight, you can use a medball between feet, KB or DB between feet, weight belt, foot through KB, plate between legs, etc.

Keep these as strict as possible–no momentum from the lower body or kicking with the legs.


FITNESS 20210216

For Time with a 20:00 Time Cap:
25 Calorie Bike
100 Single-Unders or Plate Hops
50 Sit-ups
20 Calorie Bike
80 Single-Unders or Plate Hops
40 Sit-ups
15 Calorie Bike
60 Single-Unders or Plate Hops
30 Sit-ups
10 Calorie Bike
40 Single-Unders or Plate Hops
20 Sit-ups
5 Calorie Bike
20 Single-Unders or Plate Hops
10 Sit-ups

Scoring: Time


PERFORMANCE 20210216

For Time with a 20:00 Time Cap:
Rowing “Annie”
500M Row
50 Double-unders
50 Sit-ups
400M Row
40 Double-unders
40 Sit-ups
300M Row
30 Double-unders
30 Sit-ups
200M Row
20 Double-unders
20 Sit-ups
100M Row
10 Double-unders
10 Sit-ups

Scoring: Time

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