Wednesday – July 29

Every 7:00 for 4 rounds


400 M Run

10 Pull Ups

25 Sit Ups

10 Pull Ups

*Record times from all 4 rounds

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You will have to move with some urgency to ensure you get a decent rest before having to start up again. Ideally, there are no butterfly pull ups here unless it is a skill you are specifically working on. I want you to feel the midline fatigue on that second set of pull ups which should enforce the quality of hollow/arch positions found at the bottom of the pull up.

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SUGGESTED WARM UP

  1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
  2. 100 M Jog + 5 Inchworms
  3. 20 Alternating Butt Kickers + 20 Calf Raises
  4. 100 M Jog + 5 Tempo Air Squats
  5. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
  6. 100 M Jog + 10 Press Ups

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