WEEK 2 // DAY 4

Thursday, January 18, 2018

  • Arm Swings  

  • Bullet Proof Shoulders 

  • Hang & Shrugs and Ring Rows as review from last week 

  • Pull Ups and Jumping Pull Ups as review from last week 

Skill Work: 

  • Strict Pull Ups

  • Banded  

  • Jumping Pull Ups  

Workout:  

10 Mins of: 

1-2-3-4-5-6-7-etc..

Pull Ups, Ring Rows, or Banded Pull Ups    

HR Push Ups 

10 Meter Repeats 

 

Flow: 

Round 1: 1 Pull Up + 1 Push Up + 1 Run (10 meters)  

Round 2: 2 Pull Ups + 2 Push Ups + 2 Runs (20 meters)  

Round 3: 3 Pull Ups + 3 Push Ups + 3 Runs (30 meters)  

 

Cool Down: 

Dynamic 90s 

 

 

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