08.06.18

Warmup
6 min AMRAP
Run 100m
10 Lunging PVC Pass-throughs (5/side)
10 Light DB Strict Press
High Knees 25’
Butt Kicks 25’

Mobility
10 Monkey Raises
15 mini band Scapular Activation Presses
5 mini band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out
1 min of Figure 4 Hip Opener per side

Skill
Review of the KB Windmill
Review of Barbell Roll-outs
Review of DB Glute Hip Bridge

Strength
EMOM X 18
Min 1 – 5-8 KB Windmill/side
Min 2 – 5-8 Barbell Roll-outs
Min 3 – 10-15 Dumbbell Glute Hip Bridges

Metcon
Every 2 min for 10 min.
Rowing/Bike/Run 60 sec at moderate rate (70-80% effort),

DIRECTLY INTO:

P- 4-20 Butterfly Pull-ups, choice of chin over the bar or chest to bar
L- 4-15 Kipping Pull-ups, choice of chin over the bar or chest to bar
F- 4-15 Jumping Pull-ups – aim for Open Standard of head being at least 6 inches below bar when standing

REST 3 MINUTES Then:

P – 1 attempt max effort set of unbroken Butterfly Pull-ups
L – 1 attempt max effort set of unbroken Kipping Pull-ups
F – 1 attempt max effort set of Ring Rows

You will note a wide range of rep schemes within each level. These numbers are highly dependent on the individual. Whichever rep amount you choose, it should be sustainable over all 5 rounds and the aim should be to go unbroken. Try choosing a number that is just slightly higher than what you would use for sets in a typical metcon as you will have time to rest. This is a great opportunity to fine tune your pull up skills under a higher heart rate, without having to worry about more complex movements, such as you would encounter in a metcon.

Cashout
Back Squat
5×5 climbing across, resting as needed