WARM-UP
AMRAP X 6 MINUTES
200 METER JOB
:20 ACTIVE HOLD FROM THE PULL-UP BAR
:20 PLANK
INTO…
3 MINUTES DYNAMIC MOBILITY COACH’S PREFERENCE.
STRENGTH/SKILL
(UPPER BODY PULLING GYMNASTICS BODY WEIGHT WORK)
3 SETS
3-5 NEGATIVE PULL-UPS
SUPER SET
:45 WEIGHTED PLANK(USE PLATE)
3 SETS
5-10 STRICT PULL-UPS
SUPER SET
:30 SCISSOR KICKS
WORKOUT
(CONDITIONING MID ANEROBIC/AEROBIC USE BODY WEIGHT)
AMRAP X 15 MINUTES
400 METER RUN
1 ROUND
5 TOES TO BAR
10 PUSH-UPS
20 JUMPING LUNGES
400 METER RUN
2 ROUNDS
5 TOES TO BAR
10 PUSH-UPS
20 JUMPING LUNGES
*CONTINUE IN THIS FASHION UNTIL THE 15 MINUTES IS COMPLETE. ALWAYS ADD A ROUND AFTER THE 400 METER RUN.
