THURSDAY 2,25
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 5 MINUTES
10 BANDED PULL APARTS
10 SCAP PULL-UPS
5 INCH-WORMS + PUSH-UP
100 METER ROW, SKI BIKE(200M)
SKILL
4 SETS FOR QUALITY
10 HOLLOW ROCKS
5 PERFECT PULL-UPS*
5-10 KIPPING OR BUTTERFLY PULL-UPS
*DROP DOWN FROM THE BAR AND REST BETWEEN STRICT AND DYNAMIC PULL-UPS
WORKOUT
2 SETS*
AMRAP X 5 MINUTES
100 ROW/SKI/RIDE(200M)
10 PULL-UPS
100 METER ROW/SKI/RIDE(200M)
5 BAR MUSCLE UPS
-REST 1:00-
AMRAP X 5 MINUTES
200 ROW/SKI/RIDE(400)
15 BURPEES
-REST 2:00 B/T SETS
*EACH SET CONSISTS OF 11:00 WORTH OF WORK BOTH AMRAPS AND THE 1:00 REST
BMU OPTION 1: JUMPING BAR MUSCLE UPS
BMU OPTION 2 : BURPEE PULL-UP