Warm-up
2 sets
10 Banded Pass Throughs
10 Banded Face Pulls
5 SA Ring Row Each Side
then..
2 sets
25 Jumping Jacks
10 SL Glute Bridge Each Leg
10 Cossack Squats
Gymnastics
3 sets
6-8 Weighted Chin-ups or Strict Chin-ups
Rest as needed b/t sets
then…
5 sets
10 Banded Pull-ups
Rest 10-15 sec b/t sets
Weighted Chin-ups (3×6-8)
Chin-ups (3×6-8)
Metcon
Metcon (Time)
For time:
Cardio of choice
15 Goblet Squats (1.5/1)(Rx+ 2/1.25)
15 American KBS
Cardio of choice
20 Goblet Squats
20 American KBS
Cardio of choice
25 Goblet Squats
25 American KBS
Run: 400/300/200
Row: (500/375/250)/(400/300/200)
Bike: 1000/750/500
*Pick one cardio piece and stay with it for the entire workout.
