Tue Apr 28

Train/Move
4 Min AMRAP, 1 Min Rest, 4 Rounds:
10 x 50’ Shuttle Runs
6 Strict Pull-ups + 6 Toes-to-bar
60 Double-unders
Max Rep Box Step-ups @ 20”

Warm-up
2 Sets:
10/8 Cal Ski or Bike
30s Rig Hang
6/6 Bottoms-up KB Press
10 Behind the neck presses

Strength
Every 2 Min x 3 Sets:
5 Strict Press @ 65%
THEN (for time):
30 Strict HSPU (or push-ups)

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Stimulus
Strength: add tempo and pauses to improve bar path and midline stability. Then finish with push-ups for time, structured as an EMOM to maintain technique

Train/Move: Treat this as a 16 minute AMRAP with a minute break every four minutes. Goal is to get to the box step-ups with a minute to spare and complete as many reps as possible before taking a break