Mobility- 10:00-10:30am
Ron has improved his overhead mobility so much. Check out those overhead lunges!
Strength
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Weighted Pull-ups
Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground inbetween reps.
Front Leaning Rest Video
https://www.youtube.com/watch?v=CWiVS8iwybI
Conditioning
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots (20/14#)
30 Double-Unders
15 Wall Ball Shots (20/14#)
30 Double-Unders
Find appropriate modifications where each round can be done fairly quickly.
DU modification- 60 SU
DU modification- 60 SU