a) WARM UP:
5-4-3-2-1 (12 mins max)
(i.e round 1 is: 5 pushups, 10 air squats, 15 jumping jacks, 20 mountain climbers) |
b) Pull up Skill Work
EMOM for 10 mins:
min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement
min 2: 10 Beat Swings
min 3: 6 Jump to negative lowers
min 4: 5 Strict Pullups (scale: negatives)
min 5: Rest
min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — Scale to Jumping Chest to Bar or regular Kipping.
min 7: 5 L-Sit Pullup – Scale to one leg up in an L/Tuck or back to negative lowers
min 8: Max set kipping pull-ups in the minute
min 9: Max pull-up hold at top of Bar or Ring Row
min 10: Max Supine Grip Hold (hanging – palms face you)
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c) WOD:
5 Rounds for time:
- 10 BJ (24/20)
- 10 burpees
- 20 alternating lunge steps holding a KB with two hands at chest level (55/35)
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d) RECOMMENDED MOBILITY:
- lats and T-spine – roll and spend time
- couch stretch – roll quads and adductors
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