TUESDAY 1.26
WARM-UP
2 SETS
10 BANDED FACE PULLS
10 SCAP PUSH-UPS
10 SCAP PULL-UPS
10 JUMPING JACKS
INTO…
AMRAP X 6 MINUTES
50 SINGLE UNDERS
10 PUSH-UP TO PIKE
:20 PIKE HOLD
10 KIPPING SWINGS
:20 HOLLOW HOLD
SKILL
3 SETS FOR QUALITY
15 PERFECT HOLLOW ROCKS
30 BANDED PULL APARTS
3-5 NEGATIVE HSPUS*
3-5 TEMPO HOLLOW BODY STRICT PULL-UPS (30X1)
*DESCENT ONLY.
WORKOUT
FOR TIME
400 ROW
18 STRICT HSPU’S*
18 STRICT PULL-UPS**
400 METER ROW
36 STRICT HSPU’S
36 STRICT PULL-UPS
*SCALE STRICT HSPU’S WITH PIKE PUSH-UPS OR HAND RELEASE PUSH-UPS
**SCALE STRICT PULL-UPS WITH BANDS OR RING ROWS.
(SCORE IS TIME)