Tue Mar. 11 "The Hiccups"

Move

1) Banded Pull Ups: 4 x 2

2) 20 Min. AMRAP
10 Cal Bike
10-9-8…1 Burpee Jumping Pull Up

Train

1) Strict Weighted Pull Ups: 4 x 2 @75-85%

2) The Hiccups

For Time (20 Min Cap)
Mens Cals: 48-36-24-12 Bike Cal
Womens Cals: 40-30-20-10 Bike Cal
12-9-6-3 Burpee Bar Muscle Ups

Stimulus

1) Complete four sets of 2 pull ups with added weight. This may also mean decreasing bands for these set. Use a dumbbell or weight belt and plates.

2) Aim to move continuously for this whole workout. Each round should take no longer than 8-6-4-2 minutes respectively. Choose a bar height that is just out of fingertip reach. Find a steady pace to work through this whole workout without stopping.

Extra Credit

On the Minute x 12:
50’ Forward Walking Sled Drag