General Warm-Up
300 Meter Ski Erg
followed by…
Three rounds of:
8 Scapular Pull Ups
10Straight Arm Lat Pull Down
1-2 Jumping Eccentric Negative Pull-Ups
Touching bases with members today, go over that there is a lot of interferance between todays 3 movements. Encourage flexibility in reps and that they may need to adjust on the fly with a preset plan
A.
Two sets of each (Every 2:00):
Station 1 – Rope Climb x 2-3 attempts (< 60 seconds)
Station 2 – Strict Handstand-Push Ups x 10-15 reps (<60 seconds)
Station 3 – Ab Wheel Roll Outs x 10 reps (< 60 seconds)
B.
Every minute on the minute for 20:00 (5 sets) of:
Station 1 – 3 Wall Walks
Station 2 – 10 Toes to Bar
Station 3 – Max Calorie Assault / Echo Bike
Station 4 – Rest
Goal: 15/12+ calories