Tue Mar. 25 "Jailbreak"

Move

1) Banded Pull Ups: 3 x 2

2) 18 Min AMRAP
10 Knee Raises
10 Cal Bike
10 Ring Rows
10 Cal Bike
Rest 1 Minute

Train

1) Strict Weighted Pull Ups: 3 x 2 Building

2) Jailbreak

2 Rounds For Time (18 Minute Time Cap)
30 Toes to Bar
25/20 Cal Bike
30 Chest to Bar Pull Ups
25/20 Cal Bike

Stimulus

1) You will be making each set of 2 harder every set. The goal is to deband or add weight each set. Focus on leaning back and engaging your lats.

2) This workout alternates between gymnastics and cardio. There is lots of reps on the bar, so grip will be a challenge. The bike should take roughly 2:15 or less for each bike. This bike should be used as recovery to prep for the gymnastic movements. Choose variations of gymnastic movements that you can complete 15 reps each minute. Take today to practice these movements and challenge yourself.

Extra Credit

Sled Push: On the Minute x 12
50’ Sled Push (mod to heavy)