Tue Jan. 14 "Regional Manager"

Move

1) 3 x 8 Ring Rows

2) 10 Rounds (18 Min Time Cap)
8 Cal Bike
3 Sit to Stand Rope Climbs
30 Sec. Rest

Train

1) Strict Weighted Pull Ups: 3 x 5 Building

2) Regional Manager

10 Rounds For Time (18 Min Time Cap)
12/10 Cal Bike
1 Legless Rope Climb

Stimulus

1) These sets of pull up will progressively get more difficult each set. This could mean you are debanding as you go, or add weight. Focus on leaning back and engaging your lats when initiating the pull.

2) This is a high aerobic workout, with the bike being performed at a higher intensity, The bike will take roughly 1 minute. Choose a rope climb variation that allows you to complete the rep in roughly 30 seconds. Switch to regular rope climbs or 5 pull ups to scale. Choose a movement that allows you to move right into it with little rest in between, unless this is a practice day.

Extra Credit

100m D Ball Bear Hug Carry (150/100)
200m Plate Pinch Carry (45/35)s
100m D Ball Bear Hug Carry