Monday April 29th,2024

A. Pulling Skill Work

5 Sets;

Level 1

3-5 Beat Swings + 3-5 Push ups x 5 sets

Level 2

1-5 CTB Pull ups + 1 -5 Ring Dips x 5 sets

Level 3

1-5 Muscle ups x 5 sets

B. Weighted Strict Pull up- Work to a tough single

C. 16 min AMRAP

400m Run

20 Air Squats

10 Pull ups

D. 3 Sets

10 Hollow Rocks

30 sec Rest

100' Monster Walk

30 sec Rest

Bootcamp

4 Sets 

AMRAP Ring Rows 

30-60 sec Rest 

AMRAP Push ups to a target 

30-60 sec Rest 

Air Squats 10 reps 

30-60 sec Rest 

Workout 

3 Rounds 

1 min Skip

30 sec  Rest 

1 min Step ups with DB

30 sec  Rest 

1 min KB Deadlifts 

30 sec  Rest 

1 min Bike 

30 sec Rest 

1 min Max Hang 

30 sec Rest