1.22.20
A. Warm Up
4 rounds NFT
200m row
20 second dip support (rings or bars)
8 Burpees
-rest up to 1 minute in between rounds-
B. Strength
4 sets of the following superset
Elevator Bar Dip (2 second pause at each position: top partial dip, 90 degrees, bottom)
3-5 reps
Supinated Wide Grip Strict Pull Up
3-5 reps @ 31X1 Tempo
*either of these may be performed weighted if movement quality is maintained
C. Conditioning
For time:
10 Burpee C2B Pull Ups
10 Devil Press 35/25#
30 Sit Ups
500m Row
50 Double Unders
500m Row
30 Sit Ups
10 Devils Press 35/25#
10 Burpee C2B Pull Ups
Coaches challenge
5 Burpee Ring Muscle ups
10 Devil Press 50/35lbs
30 GHD Sit UPs
500m Row
50 Double Unders
500m Row
30 GHD Sit Ups
10 Devils Press 50/35lbs
5 Burpee Ring Muscle ups