Thursday February 6, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 banded face pulls

10 banded straight arm pull downs

10/side monster walks

Mobility

Banded knight stretch :30/side

Banded front rack stretch :30/side

Skill/Strength

Front Squat 4-5x4

5 high box jumps after each set (jump required – modify by using a low box or plate)

Rest 3-5 mins between sets.

Then…

Superset (x4-5):

Double DB Walking Lunge (down) / Double DB Farmer Carry (back)

Strict Pullups (max reps)

Goal on pullups is around 35-50.  Do more sets if necessary.  Or, add weight and do fewer reps.  Modify by using a band or by jumping with a controlled negative. 

WOD (optional)

AMRAP 6:

25/20 cals (ski or bike)

Followed by:

Burpees

Pullups

1/2/3/4/5/etc.

Choose an appropriate pullup variation (regular kipping, chest to bar, bar muscle ups).  Modify by doing jumping pullups or ring rows.