Saturday
Warm-up
Warm-up
200m Run
Into…
2 ROUNDS
12 Banded Pull Aparts
10 Scap Pull-Ups
8 BB Good Mornings
Into…
100m Run
1-2 ROUNDS (Time Permitting)
10 Banded Face Pulls
8 Kip Swings
6 BB Deadlifts
Extended Warm-up
Metcon
3 SETS*
5-7 TNG Deadlifts**
5-7 TNG Deadlifts**
-Rest :30-
2-3 Kip Swings
+
2-3 Chest to Bar Pull-Ups
*1 SET = Deadlifts + all Pulling Movements.
**Start Light and end Moderate. Reps must be Touch and Go.
-Rest As Needed b/t Sets-
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Optional Finisher
Metcon
4 SETS
20 Hollow Body Rocks
1:00 Side Plank*
20 Hollow Body Rocks
1:00 Side Plank*
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)
NOTE: Last Seen 10/20/21