Workout of the Day: Tuesday, 20-September-2022
Warm-up
Strict Pull-ups (Max reps)
6 min EMOM
3-5 Strict Pullups Use band for assistance or add weight if to easy. Never stop working strict pullups
you must keep pushing to get stronger here in order to keep getting better at kipping
then
3-5 Strict Pullups Use band for assistance or add weight if to easy. Never stop working strict pullups
you must keep pushing to get stronger here in order to keep getting better at kipping
then
Pull-ups (Max reps)
8 min emom
Practice kipping, butterfly, C2B, or BMU based off your skill Level
(you should not be working more than 15 sec here)
Practice kipping, butterfly, C2B, or BMU based off your skill Level
(you should not be working more than 15 sec here)
Metcon (Time)
8 rounds
10/8 cal Ski
8 Burpees
50 ft SA DB walking Lunge (switch arms each round)
rest 1 min
10/8 cal Ski
8 Burpees
50 ft SA DB walking Lunge (switch arms each round)
rest 1 min
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Plank 1 min
10 Scap activations
then
3 rounds
30 sec side plank on each side
10 Ring Rows