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GENERAL WARM UP 5-15minutes
–Bike or rower.
–Barbell
–Pull up bar space or set of rings
Bike or Row 3min:
–At the top of each min through a :15sec burst to increase heart rate
1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5 Roll Over V Sit
–5ea High Knee Tuck + Lunge & Twist
2xs:
–10 Straight Leg Sit Up
–10 Romanian Deadlift
–10 Bent Over Row
–3 Strict Pull Up or 6 Ring Row
AMRAP 12 min
– 12 T2B
– 6 Deadlift (225/155)
– 7 Strict Pull Ups
Goal: 6+ Rounds
*Compare to 07/28/20
AMRAP 12 min Scaled Version:
–12 Lying Leg Raise
–6 Deadlift (155/105)
–7 Pull Up Progressions
Goal: 6+ Rounds
*Compare to 07/28/20
Tabata This:
8 Rounds of :20 sec of work and :10 sec of rest of each movement
-KB Front Rack Hold
-KB Suitcase Hold (right)
-KB Suitcase Hold (left)
