General Flow
200m run
0:20 High knees
0:20 Butt kicks
0:20 Leg swings (front to back)
0:20 Spiderman
:10 Deadhang
:10 Scap pull ups
:10 Kips
Focus on a shallow, controlled, tight kip
2x :10 Kip swings
Focus on the swing being controlled by the shoulders/lats
5 Jumping negative pull ups
Snatches
Working on technique
Every 1:30
3 reps x 6 rnds
Building
Workout
"Heat Of The Moment"
4 Rounds For Time:
400 Meter Run
20 Burpee Pull-ups
25/20 Cals Echo Bike or 500/450 Meter Row
Rest 1 Minute Between All Stations
Time Cap: 35 Minutes
Long interval work piece today with a full minute rest between all of the movements. While we have some rest built in, we want to find a sustainable and consistent pace for each movement and maintain it until round 4. Can you save some gas to make a bigger push in the final round?
Accessory Work
Killer Core
[PART A]
3x10 Behind the Head Weighted Sit-ups
[PART B]
3x 1 minute Plank
Rest 1 Minute Between All Sets
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