Wed June 11 "Lat/Long"

Move

1) RIng Rows 5 x 5

2) AMRAP 30
Min 1: Burpees to Target
Min 2: RIng Rows or Pull Up Practice
Min 3: Jumping Bar Muscle Up Practice
Min 4: Bike
Min 5: Rest

Train

1) Strict Pull Ups: 5 x 5

2) Lat/Long

AMRAP 30
60 Burpees to Target
45 Chest to Bar Pull Ups
15 Burpee Bar Muscle Ups
*Every 3 Min: 24/20 Cal Bike

Stimulus

1) Use these sets of pull ups as warm up for the workout. Use bands and make the first couple sets fairly easy.

2) You will be working for 30 minutes continuously. You are working through three movements that include some challenging gymnastic movements. You will break from this AMRAP every 3 minutes and perform 24/20 calories. This bike should take roughly 2:00. Choose gymnastic movements that get progressively harder (ei. ring rows, pull ups OR pull ups and chest to bars). AIm to work through 1-2 rounds of that AMRAP.

Extra Credit

3 Sets:
15 Double Dumbbell Bicep Curls
Max Hold at Parallel