160410 Sunday – “Wake Up Little Suzie”

Mobility: Ankle (playlist video here)

Skill Practice: Spend 8 min working up to a challenging 3 rep weighted strict pull up

Strength: none

Super Set: none

Metabolic Conditioning: “Wake Up Little Suzie

15 minute AMRAP (as many reps as possible)

200m run with medicine ball (Performance: 20lb / Athletic*: 14lb/ Health: 10lb)

6 weighted pull-ups -kipping allowed- (Performance: 30lb / Athletic*: 10lb / Health: ring row)

12 push-ups

24 butterfly sit-ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips:

Optional ‘Cash Out’: none

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