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

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