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
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.
Complete as many rounds as possible in 5 minutes of:
5 Strict Pull-Ups
10 Goblet Squats
Rest 2 minutes, and then …
Complete as many rounds as possible in 5 minutes of:
15 V-Ups
5 Wall Walks
Rest 2 minutes and REPEAT for a total of 4 AMRAP’s.