12 Rounds for Time:
5 Ring Rows
10 Sit-ups
15 Jumping Squats

W: air squats
Y+O above.
B+P strict pullups, abmat, 20 kg bumper squat

level today according to upper body pull

Strict Pull-ups
Tension
The name of the game is tension. Creating tension in the right muscles, and for us, that means lats. Learning to pull with the giant muscles of the back is a much better option than the puny arm flexors. Setting the shoulder down and back, keeping the body tight, as a unit, with head neutral will all allow for maximal lat recruitment. Don’t get sloppy. The shoulders and scaps should remain active throughout.

Abmat Situps
Why the Abmat
The abmat situp allows for full access to the abdominals, as opposed to the regular anchored situp, which uses much more hip flexor. When the abmat is correctly placed under the lumbar spine, it allows for both the extension needed in the lumbar spine and the anterior tilt of the pelvis, delivering a full range contraction of the abdominals.

Jumping Squats
Don’t Jump too High
This variation of the air squat is naturally more taxing, so finding ways to save your legs, and be more efficient with your movement is key. The obvious point here: don’t jump too high. Only jump as high as needed to bring the feet off the ground (or onto the plate), and work to stay efficient and in groove throughout.

Similar to her cousin Cindy, Mindy is a little more strict, and a little more sassy. We classify this as stamina Pp(p), but heart rate and breathing will spike every round on the jumping squats. With twelve rounds of 5 strict Pull-ups, we’re looking at 60 total strict Pull-ups at PURPLE . Broken up, this should not be a problem, if you push for sets of 5 each set, expect to feel that fatigue build as sets progress. Keep things moving consistently for all rounds, manage fatigue as best you can and if you’re spending too much time on the pullups, drop the variation down. And just to reiterate: break up the pull-ups and ring rows early to keep a good pace on the workout. Your abs and quads will catch a good burn here, but nothing you can’t push through.