Mobility: Ankle (playlist video here)
Skill Practice: Spend 8 min working up to a challenging 3 rep weighted strict pull up
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)
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!
Optional ‘Cash Out’: none