Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
Shoulder distraction-1:00 min per
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups

Push ups-
Keep back straight, full rom, mod as needed to keep good form and rom.

Bike-
Knee over pedals, use arms

Row-
Full range of motion, quick handle return

Squats-
Chest up and ideally below parallel, but only if form is not sacrificed.

Metcon(25)
“Cinder Block”

For Time:

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

10 Strict Pull-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

20 Push-ups, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

30 Air Squats, 15/12 Calorie Schwinn Bike

Pick a variation on the strict pull-ups and push-ups that you can complete in 1-4 sets each round.

If unable to bike, complete one of the following:

10/7 Calorie Assault Bike
100 Meter Run
100 Meter Row

Opt(12)
Make up a missed strength from the week or

Iso-core
8 tricep kick backs
8 single arm db row
8 shoulder press
Rpt 3x then
30 toe to pole
30 alt leg raise

Finisher
30 w-raise
1:00 min samson per