PROGRAMMING
💪 STRENGTH:
5 x 3 Strict Pull-ups, Rest 1:00 between sets
-then-
3 x 10-15 Strict Pull-ups or Ring Rows, Rest 2:00 between sets
——NOTE——
-For the triples, athletes may scale up in weight to or down to a band.
-For the big sets, most athletes will need to utilize a band or go to ring rows. These are meant to be unbroken sets, while maintaining the integrity of the movement.
🏃🏽♂️CONDITIONING:
——RX+——-
AMRAP 12 of:
6 x
10 Toes to Bar
10 Dual Dumbbell Box Step-over @ 2×50/35
-then-
Max Distance Row with remaining time
——RX——
AMRAP 12 of:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Dual Dumbbell Box Step-over @ 2×50/35
-then-
Max Distance Row with remaining time
——FITNESS——
AMRAP 12 of:
5 x
20 Sit-ups
20 Alternating Step-ups (no weight)
-then-
Max Distance Row with remaining time