Tue Mar. 18 "Whoville"

Move

1) Banded Pull Ups: 4 x 4

2) AMRAP 15

3 Sit to Stand Rope Climbs
5 Push Ups
10 Sit Ups
Rest 30 Seconds

Train

1) Strict Pull Ups: 4 x 2 @ 80-90%

2) Whoville

AMRAP 15
1 Legless Ropeclimb (15”)
10 HSPU
15 GHD Sit Ups

Stimulus

1) You will be completing four sets of 2 pull ups at a time. You will rest roughly 2 minutes between sets. Each double should be a difficult set. This can either be made more difficult by debanding over the four sets or adding weight each set. Focus on leaning back and engaging the lats. Avoid the traps riding up into your ears!

2) The goal through this workout is to move continuously throughout this bodyweight workout. Choose reps/variations that allow for all rounds to take roughly 2:00 to complete. Aim to complete roughly 5 rounds or more in this workout. Complete HSPU in 2 sets. Make sure you are fulling locking out at the top. The GHD sit ups should be a steady single set. Scale reps according to volume you have been previously committing to,

Extra Credit

3 Sets:
30 Sec. Ring SIde Plank (each side)
100’ Single Arm Suitcase Carry (each arm) (70/50)
Rest 1 Minute