TUESDAY 4.6
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MINUTES
1:00 ROW
7 RING ROWS + :10 TOP OF RING HOLD
10 SCAP PULL-UPS
:20 ACTIVE HANG
STRENGTH
EVERY :45 X 4 SETS
3X2-FOR-1 PULL-UPS*
-REST AS NEEDED
3 SETS FOR QUALITY
5-10 KIPPING PULL-UPS
*1 REP = 1 KIP SWING + 1 KIPPING PULL-UP + 1 KIP SWING
WORKOUT
EVERY 3:00 X 5 REPS
250/200 METER ROW
20 SLAM BALLS (20/10) (TRANSVERSE)
8 PULL-UPS
*CHEST TO BAR OPTIONAL