Saturday, July 13
Warm-Up
1 minute of biking, rowing or jogging (roughly 60% effort)
10 steps of walking lunges
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
1 Turkish get-up, L-arm, you choose the load
1 Turkish get-up, R-arm, you choose the load
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or half-length rope climbs
8-10 Knee push-ups or regular push-ups
(NTE 10:00)
Metcon
For quality:
150 Push-ups
100 Dumbbell Box Step-ups, pick load, pick height
75 Pull-ups/Ring Rows
Athlete Instructions
Push-ups- any style
Pull-ups- any style
Partition the push-ups, step-ups, & pull-ups as you wish.
Partner version:
200 Push-Ups
150 DB Box Step-Ups
100 Pull-Up/Ring Rows
Rest 5 mins before the next part...
For time:
50/35 Air Bike Calories
Partner:
100/70 Air Bike Calories
Movement Demos