Wed Apr. 16 "Antacid"

Move

1) 4 Sets:
4 Banded Pull Ups
3 Medball Slams Kneeling

2) On the 6:00 x 3 Rounds
1 Minute Bike
1 Minute Farmer Carry OR Burpees
1 Minute Row
Rest 3 Minutes

Train

1) 4 Sets
4 Strict Weighted Pull Ups
3 Kneeling Medball Slams

2) Antacid

On the 6:00 x 3 Rounds:
20/16 Cal Bike
200m Run (Or 20 Burpees)
20/16 Cal Row

Stimulus

1) These sets are contrasting heavy pull ups with quick medball slams to stimulate power development. Be aggresive in the medball slams. Watch your face as the ball will bounce back up! Aim to complete pull up reps at 77-85% of your 1RM max. If you are working on decreasing bands, keep these at doable sets where you are moving smoothly.

2) This is a cardio/aerobic based workout. Choose distances/calories that take no more than 1:30 each to complete a station. It is better to do less and keep the pace high. The stimulus is meant to be fast! THhis is meant to be maximal effort rounds, so push hard to finish the movements as fast as possible, aiming to finish with 2 minutes of rest at the end of each round at least.

Extra Credit

4 Sets
20 Ring Rows (45 Degrees)
10 Double Dumbbell Hammer Curls
Rest 2 Minutes