Tue Mar. 4 "Cut Backs"

Move

1) Banded Pull Ups: 5 x 2

2) On the 1:30 x 10:
30 Sec. Ring Row
30 Sec. Skipping
30 Sec. Rowing

Train

1) Strict Weighted Pull Ups: 5 x 2 @ 75-85%

2) On the 1:30 x 10 Sets:
10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups
30 Double Unders
Max Cal Row

Stimulus

1) Each of these doubles is meant to be completed at 75-85% of your 1 RM Pull Up. This may mean you complete them with one less band than normal or a challenging double. Prioritize full range of motion and engage those lats!

2) This workout switches between a pull up variation, skipping and rowing. Every 1:30, you will complete a set of chest to bars (starting at 10) then 30 skips and finish the 1:30 on the rower. Each round the number of reps of pull ups decreases by one. Aim to complete the pull ups unbroken each round. Score your total cals during the row.

Extra Credit

10 Min AMRAP
50’ Sled Push
30 Sec. Barbell Front Rack Hold (75-85% Front Squat)
100’ Single Arm Dumbbell Suitcase Carry (each arm)(70/50)