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

11:30AM:

8minutes amrap 2-4-6-8-10-12...

• Front squat (165lbs), bar from the ground
• Hspu

5 min AMRAP
Pistol squat

Shoulders

Ski 2min.
Bench press 8-10
Row 2min
Ring row: 8-10

5 kierrosta aikaa vastaan

5 pituushyppyä
7 vauhtipunnerrusta
9 burpeeta
12 linkkaria

Kaikki kannustamaan!

Salilla yksityistilaisuus klo:16-19 (sali muuten suljettu!)

Tempo Front squat 4x5 reps (slow down, stop, fast up)

from 0.00 to 3.00
25cal row
then
double unders
rest 1min
from 4.00 to 7.00
AMRAP
overhead squat @40/25