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Wednesday July 5, 2017

4
Jul

Wednesday July 5, 2017

Mobility/Activation: 3 rounds of

  1. 10s hollow body hang
  2. 15 underhand band pull aparts

 

Strength: Strict Pull Up

 

0 – 3 Strict Pull Ups

5 sets of 3-4 strict pull ups w/ band assistance. Use only the amount needed to make the reps. 4 count lower

 

4 – 8 Strict Pull Ups

max unbroken set of bw strict pull ups. If you get less than 5, do 2 sets

rest 2:00

AMRAP in 3:00

max reps

 

10+ strict pull ups

3 rounds of

15 strict pull ups (if you can’t get 15 use a band to ensure you can get all the reps)

8/arm single arm oh press w/ db or kb

 

Conditioning: 8 rounds for time

 

5 toes to bar

6 kb swings

7 burpees

 

F: knee raises; 45/25

P: knees to elbow; 53/35

C: toes to bar; 70/53

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