WARM-UP
1 ROUND
1:30 BIKE’
15 STRAIGHT ARM BANDED LAT PULL DOWNS
6/6 SINGLE ARM RING ROW
6 PUSH-UP NEGATIVES :03 DESCENT (OPTION TO USE KNEES FOR ASSISTANCE WHEN PRESSING BACK UP)
1 ROUND 1:00 BIKE
15 BANDED BANDED BELOW THE CHIN PULL DOWNS*
12 RING ROWS 6 KNEE PUSH-UPS
6 KNEE PUSH-UPS
*IN A SEATED POSITION, GRAB THE BAND SHOULDER WIDTH AND PULL THE ELBOWS BACK AND DOWN UNTIL THE BAND REACHES RIGHT BELOW THE CHIN
1 ROUND
:30 BIKE
5 PULL-UP NEGATIVES W/ :03 DESCENT
:15 DEAD BAR HANG
6 PUSH-UPS ( CAN CONTINUE TO USE KNEES FOR ASSISTANCE)
STRENGTH
ON A 10:00 RUNNING CLOCK…
CHOOSE 91) PULL-UP OPTION AND COMPLETE 3 SETS
PULL-UP OPTIONS…
MAX WEIGHTED PULL-UPS
MAX STRICT PULL-UPS
MAX BANDED STRICT PULL-UPS
WORKOUT
AMRAP X15 MINUTES
15//12 CAL BIKE/ROW
20 PULL-UPS
15/12 BIKE/ROW
20 HAND RELEASE PUSH-UPS
9SCORE IS ROUNDS AND REPS)