1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets
1:00 Bike (easy pace)
2 Zombie Rope Climbs (Or 10 Ring Rows)
5 Inch Worms
2. Workout Prep
2 sets:
1 Rope Climb (Half Way)
1 Wall Walk
5/4 Calorie Bike (Workout pace)
Freedom (RX’d)
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
2 Wall Walks
Partner 2:
10/8 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-
Independence
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
1 Wall Walk
Partner 2:
10/8 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-
Liberty
Teams of 2
15 Rounds (each)
Partner 1:
3 Zombie Rope Climbs
3 Inch Worms
Partner 2:
8/6 Calorie Air Bike (OR Bike Erg)
-Both athletes work at the same time. Switch when both are completed-
- Target time: sub 25 minutes
- Time cap: 30 minutes
WARM UP
All athletes:
20 Hanging Shrugs
10 Kip Swings
5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly]
WORKOUT
On a running clock, for time:
Advanced:
Unbroken sets of Kipping Bar Muscle Ups
5-4-3-2-1
Intermediate:
Accumulate 10 Bar Muscle Ups
Novice:
Accumulate 10 Box Bar Muscle Ups OR
Unbroken sets of Kipping Chest to Bar Pull Ups 8-6-4-2 OR
Unbroken sets of challenging Ring Rows 8-6-4-2
4 rounds:
- 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
- 10 Bent Over Lateral Raises @ moderate weight
- 10 Standing KB Crush Grip Bicep Curl @ maintain quality
- 10 Tricep Dips @ moderate weight
*Rest 3 minutes b/t rounds
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)