Warm Up
Repeat For 5 Minutes
30 Plate Hops
12 Plate Squats
12 Plate Shoulder Halos (6 Per Direction)
12 Scap Pull Ups
Strength – Front Squats
Build To A Heavy 5 Rep Front Squat In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt
WOD
Time Cap 25 Minutes
ELITE
10 Rounds
10 Pull Ups
15/10 Cal Air Bike
COMPETITIVE
7 Rounds
10 Pull Ups
15/10 Cal Air Bike
PERFORMANCE
10 Rounds
10 Jumping Pull Ups
10/7 Cal Air Bike
Stimulus Points
Pull Up Volume Shouldn’t Be An Issue.
Hard Pace On The Bike But Not A Sprint
Accessories
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 10 L Sit Leg Raises Per Side
Even Minutes) 45 Seconds Russian Twists
Cool Down & Dismissal
100m Walk
Quad Stretch
Prayer Stretch