General Warm-up
One-Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Waiter Carry x 50 feet / arm
Banded Lat Pull x 10 Reps on Each Arm
A.
Every minutes on the minute for 9 minutes (3 sets)
Minute 1 – 40 seconds of Dead Hang from Pull-Up Bar
Minute 2 – 40 seconds Hollow Hold (focus on good positioning that will transfer to the Pull-Up bar)
Minute 3 – 40 seconds of Dips (Stationary or Ring)
Look back at Week 1 (March 17th week) when we did 30 seconds of each of these movements…
B.
Full Effort
Complete as many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols
Rest exactly 2 minutes, and then …
Complete as many rounds as possible in 5 minutes of:
10 Toes to Bar
25 ft. Handstand Walk
Rest 2 minutes and REPEAT for a total of 4 AMRAP’s.
Goal – 3-5 rounds per each of the AMRAPs
Full Victory
Complete as many rounds as possible in 5 minutes of:
5 Strict Pull-Ups
10 Cossack Squats
Rest exactly 2 minutes, and then …
Complete as many rounds as possible in 5 minutes of:
10 Hanging Knee Raises
20 Box Plank Walks
Rest 2 minutes and REPEAT for a total of 4 AMRAP’s.
Goal – 3-5 rounds per each of the AMRAPs
Rd 14/16/20
6/4+10
6/3+10ttb+12.5″ hsw
A. Ok
B. Full effort with hs walk practice
4+3
3
3+4
3+10