WARM UP / MOBILITY
Dynamic shoulder warm-up + Banded pull aparts / rows / lat pull downs.
then;
2 rounds of:
5-8 Push-ups
8-10 Ring rows
then;
2 rounds of:
5-8 Push-ups
8-10 Ring rows
Every 90s x 8 sets (4 each alternating)
A1) Strict chin-ups x 5 (@3,1,X,1) (Weighted if possible, supinated grip)
A2) Ring Dips x 8-10
—
– If you do not have a strict pull-up, do 3-4 reps with a jump to a 2-3s chin over bar hold + 4-5s controlled negative. Only add a band if you can not control the 4-5s negative.
– If 8-10 ring dips are easy/smooth (kipping allowed), add banded resistance to challenge the rep scheme.
– Big classes may start on either movement if needed
A1) Strict chin-ups x 5 (@3,1,X,1) (Weighted if possible, supinated grip)
A2) Ring Dips x 8-10
—
– If you do not have a strict pull-up, do 3-4 reps with a jump to a 2-3s chin over bar hold + 4-5s controlled negative. Only add a band if you can not control the 4-5s negative.
– If 8-10 ring dips are easy/smooth (kipping allowed), add banded resistance to challenge the rep scheme.
– Big classes may start on either movement if needed
Weighted Supinated Chin-Up X 5
30/30 Intervals (Row, Ball Slam, BJO)
30s Work / 30s Rest x 21 min (7 rounds each)
—
Row Sprint (Cals)
Ball Slams (30/20lb)
Box jump overs (24/20″)
—
– Score is total reps/cals completed
– Athletes may start on any station but must rotate in order.
—
Row Sprint (Cals)
Ball Slams (30/20lb)
Box jump overs (24/20″)
—
– Score is total reps/cals completed
– Athletes may start on any station but must rotate in order.
