Tuesday October 22, 2024

Warmup

2:00 bike/row

15 banded pull aparts

15/side banded overhead press

15 banded good mornings

10/side monster walks

10 glute bridges

10 scapular pullups

10 kip swings

Mobility

Banded shoulder distraction :30/side

Pigeon pose :30/side

Skill/Strength

Dumbbell Bench Press 3-4x8

WOD

Pullups

Box Jumps

4/8/12/16/20

20/16 cals BEFORE each round

F:  ring rows

P1:  as written

P2:  reduce pullups to 15/12/9/6/3

C:  4 ring MU > 8 bar MU > 12 strict > 16 chest to bar > 20 regular; bike cals

Bike cals are encouraged for this workout. 

Modify C by doing all bar muscle ups for 4 and 8.