5 ROUNDS
1:00 Strict Pull Ups
1:00 Lunges
1:00 Burpees
1:00 Rest
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
10 Squats
10 Shoot Throughs (or Hollow Rocks)
6 Lunges
Run 200m (Or 1:00 of running in place, jump rope, or jumping jacks)
Specific Warm Up
Warm up your movements of the day! If you are substituting Body Weight Rows in place of the Strict Pull Ups, use some warm up time to find an angle on the body weight rows that allows you to get 10 reps, but not many more.
Workout of the Day
5 ROUNDS
1:00 Strict Pull Ups
1:00 Lunges
1:00 Burpees
1:00 Rest
Modifications
If you don’t have the strict pull up capacity to make that first minute worthwhile, sub in Body Weight Rows (find a 10 rep max angle,) Bent Over Rows, or an assisted pull ups station. Any grip will do!
For the lunges, you can use any style and feel free to add weight, if you feel it’s necessary.
Burpees… do them : )
Optional Accessory Work
Spend 10min working on your L-Sits!
Cool Down
1-2min of Samson Stretch
1-2min of Child’s Pose
Σχόλια