THURSDAY 2.11
WARM-UP
AMRAP X 6 MINUTES
20 SINGLE UNDERS
8/8 SINGLE ARM KB STRICT PRESS
12 RING ROWS
WORKOUT
EMOM X 30 MINUTES
MIN 1 - 5-7 STRICT PULL-UPS
MIN 2 - 60 DOUBLE UNDERS / 120 SINGLES
MIN 3 - 20 RUSSIAN KB SWINGS (70/53)(53/35)
MIN 4 - 12 ALT. PISTOLS OR 24 AIR SQUATS
MIN 5 - :50 SINGLE ARM KB FRONT RACK HOLD*
*SWITCH ARMS AT :25 MARK
STRICT PULL-UP OPTION : 8-12 STRICT RING ROWS (TEMPO 1-1-1-1)
COOL DOWN
5-10 FOAM ROLL / 5-10 STATIC STRETCHING (ATHLETES CHOICE WHEN SELECTING BODY PARTS TO FOCUS ON)