Tue Aug 4

Train
9 Min AMRAP:
3 Kipping Deficit HSPU @ 4/2”
6 Box Jump Overs @ 30/24
10/8 Cal Bike

Move
9 Min AMRAP:
3 Dumbbell Push Press
6 Box Jumps
10/8 Cal Bike

Warm-up
3 Min Cardio of Choice
2 Sets:
30s Pronated Grip Hang
30s Supinated Grip Hang
10 Banded Face Pulls
10/10 Single Arm Ring Row

Strength/Skill
Alternating EMOM x 16 Mins:
4-6 Tempo Deficit Push-ups @ 20X1
4-6 Tempo Elevated Ring Row @ 20X1

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Stimulus
Strength/Skill: there are 8 sets of each movement here. Start at the top of the rep and lower yourself for 2 seconds, no pause, fast on the way up, 1 second pause at the top. Maintain range of motion and tempo, reduce reps as needed

Train/Move: find a shoulder-to-overhead movement such as banded HSPU, DB Push Presses, or pike HSPU. These can be very challenging as you are doing 3 reps per round, completing a round every 90s or so