Tuesday
Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
400m Run
400m Run
Into…
2 Sets
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Lunges
10 Sit-Ups
2 Sets
10 Banded Lat Pull-Downs
10 Alt. KB Goblet Lunges
10 Burpees
10 V-Ups
Skill
Metcon
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)|(35/26)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)|(35/26)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats
(Score is Time)
KG KB: (24/16)|(16/12)
