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3xs:
1min Jump Rope (any variation)
5 Inchworm + Push Up
4 Kip Swing +2-3 Pull Ups
15 Band Pull Aparts
20 Banded Good Morning
10 Hard Pulls on Rower
Chipper!!!
200 Double Under
80 Swings (53/35)
60 T2B
50 /45 Cal Row
40 Box Jump (30/24)
30 Hang Power Clean (155/105)
20 Handstand Push Up
10 Muscle Up
Goal: Sub 25 min
Chipper!!!
200 Single Under
80 Swings (35/26)
60 Kipping Knee Raise or Lying Leg Lift
50 /45 Cal Row
40 Box Jump or Step Up (24/20)
30 Hang Power Clean (95/65)
20 Military Press or Pike Handstand Push Up
10 Pull Up, CTB Pull Up or Low Ring Transition
Goal: Sub 25 min
200 Double Under
80 Swings (53/35)
60 T2B or Lying Leg Raise
800m Run
40 Box Jump (30/24)
30 DB Hang Power Clean (55/40)
20 Handstand Push Up
10 Muscle Up or CTB Pull Up
Goal: Sub 25 min
Chipper!!!
200 Double Taps
80 Good Morning
60 Lying Leg Lift
50 Burpees
40 Alt. Lunges
30 High Knee Tuck
20 Hand Release Push Up
10 Dips
Goal: Sub 25 min
Notes: For the good morning find something to hold. A backpack filled with books to a moderate load would be perfect. If you don’t have anything do them unweighted on a tempo, 3sec down, 3sec up.
Banded Barbell Row: 2 x 10
Tempo Bradford Press: 3 x 8 :3 sec forward and :3 sec back
Arnold Press: Accumulate 50 reps with light weight in as few of sets as possible
3xs:
20 Band Pull Aparts
20 Banded Row
10 Scap Push Up
Childs Pose Stretch:
2-min
