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Tues 28th July




WARM UP


AMRAP x 5 MINUTES

  • :30 Bike

  • 10 Ring Rows

  • 10 Step-ups

-2:00 Rest-


AMRAP x 5 MINUTES

  • :30 Bike

  • 10 Kip Swings

  • 10 Box Jumps


SKILL


EMOM x 12 MINUTES

  • MIN 1 - 5-7 Strict Pull-ups or 7-10 Ring Rows

  • MIN 2 - :45 Row/Bike @ Moderate Pace

(No Measure)




WORKOUT


3-4 SETS FOR TIME*

  • 36/30 Cal Bike/Row

  • 15 Box Jumps w/ Step Down (24/20)

  • 12 Pull-ups

-1:00 Rest b/t Sets-

*3 Sets if coach/athlete want to reduce volume


(Score is Time)





COOLDOWN


2 ROUNDS

  • 1:00 PVC Passes

  • 1:30 Banded Distraction (L)

  • 1:30 Banded Distraction (R)

(No Measure)



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