Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Bodyweight Squat
Movement Prep:
10 Scap Pull UPS
8 Negative Pull UPS
6 Pull UPS or Equivalent Scale
10 Scap Push UPS
8 Push UPS or Equivalent Scale
30 Seconds Mountain Climbers
30 Seconds Hollow Hold
Strength
Bench Press
Sets x Reps: Perform sets of 3-5 reps until you build to 70% of your 1 rep max, then perform an AMRAP in 15-20 minutes
Coaching Notes: Do not take the AMRAP set to true failure, if you are unsure about your ability ask for a spotter. Rest the remainder of the 15-20 minutes to allow for recovery before the MetCon.
WOD
5 Rounds For Time ~ Split Work
COMPETITIVE
14 Strict Pull Ups
28 Push Ups
56 Weighted Sit Ups
PERFORMANCE
14 Strict Banded Pull Ups
28 Push Ups or Elevated Push Ups
56 Weighted or Unweighted Sit Ups
LIFESTYLE
20 Ring Rows
30 Elevated Push Ups
40 Crunches
Form: Prioritize Form Over Intensity. Maintain a Straight Body Posture During the Push UPS and Fully Extend the Arms During Your Pull UPS.
Stimulus: This Is a Bodyweight Strength and Conditioning Workout. You’ll Get a Small Rest While Your Partner Works, Try to Push Each Set Unbroken.