190402

Dynamic Group Warm-Up


Group Wrist Stretch


3 Rounds:
10/7 Cal Bike
7 Strict Pull-Up
7 Z-Press
7 Bent Over Row
7 Ring Dips


15 PVC Passthrough

Skill: Partner Assisted Hips-2-Bar, or 5 x 3 Strict Pull-Up Progression

Workout of the Day for Tuesday, April 2nd, 2019:

4 x 3 Minute On 1 Minute Rest*:
2 burpee over box (24″/20″)
2 pull ups
2 burpee over box
2 chest to bar pull ups
2 burpee over box
2 bar muscle ups

*Each Time you complete a round increase the reps by 2. Begin each AMRAP where you left off.

OR:

Within 3:00, complete:
2 burpee over box (24″/20″)
2 pull ups
2 burpee over box
2 chest to bar pull ups
2 burpee over box
2 bar muscle ups

*If athletes successfully complete the work within 3:00, they immediately earn an additional 3:00 to complete 4 reps of the movements. If this is done before 6:00, they earn an additional 3:00 to complete 6 reps of the movements. This pattern continues until the athlete fails to finish the prescribed work before the allotted time expires.