Thursday!
Superset Workout!
(15:00)
A) 5×5 Bent Over Rows. Progressively loading!
Mod: 15 Ring Rows or 5×20 Alt. Plank Rows #35/25 DB’s
B) Strict Pull ups!
E: 5×5 weighted S-Pull Ups (UB if possible) #20/14 WB
RX: 5×5 S-Pull Ups (UB if possible)!
M/S: 5×6-8 reps of Jumping Pull Ups (negatives… slow tempo) or 5×8 banded Pull Ups. F-ROM is key!
Strength Alternative:
15:00 AMRAP!
15 Ball Slam #40/20
50 Alt Plank Hold Shoulder Taps
15 BFSU
100 M Run
Met Con: 12:00 AMRAP!
*Goal: 5-6R+!
E:
35 Double Under’s
15 SDL High Pulls #115/75
10 TTB
RX:
10 TTB
15 SDL High Pulls #95/65
30 Double Under’s
M/S:
25 Double Under’s
(65 Singles)
15 SDL High Pulls #85/55 (or 15 SDL High Pulls #53/35 KB)
8 TTB (TTB attempts or 10 Knee Hugs)