4.15.20

A. Warm Up

EMOM x 12mins

1st – 6/side Half Kneeling KB Chop and Lift

2nd – 30 seconds Bike

3rd – 12 Goblet Squats

B. Strength

Front Squat

3 sets of 5 reps @ 13X1 Tempo

-2 minute rest between sets-

*Focus on an explosive X up out of a 3 second HOLD

C. Conditioning

3 Sets – Consistent Effort Every Set

3-5 Strict C2B Pull Ups

-rest 20 seconds-

5-7 Kipping C2B Pull Ups

-rest 20 seconds-

7-9 Kipping Pull Ups

-rest 20 seconds-

Bike .32miles/.25miles (consistent pace throughout)

-rest 2-3 minutes between sets-

*Rep ranges are provided so you can choose a number that is repeatable throughout all sets.

Scaled option

3-5 Strict Pull Ups

-rest 20 seconds-

5-7 Kipping Pull Ups

-rest 20 seconds-

7-9 Ring Rows

-rest 20 seconds-

Bike .32miles/.25miles (consistent pace throughout)

-rest 2-3 minutes between sets-

*Rep ranges are provided so you can choose a number that is repeatable throughout all sets

%d bloggers like this: