Wed June 18 "Limbo"

Move

1) Banded Pull Ups: 5 x 5

2) 5 Rounds For Time (15 Min Cap)
15-12-9-6-3 Goblet Squats
3 Sit to Stand Rope Climb

Train

1) Strict Weighted Chin Ups: Build to heavy set of 5

2) Limbo

5 Rounds for Time (15 Min Cap)
15-12-9-6-3 Front Squats (185/135)
2 Legless Rope Climbs (15’)

Stimulus

1) You will be building up to a heavy set of strict chin ups. Keep in mind that chin ups mean your hands are supinated (palms facing you). This may look like slowly working up to a challenging set of pull ups. SLowly deband over the sets and use this time to warm up for the rope climbs in the workout. Lean back and engage your lats!

2) This workout couples descending reps of front squats with a set number of legless rope climbs in this 5 round workout. Choose a moderate barbell weight that allows you to complete each round in no more than 3 sets. The rope climb variation should take roughly 1:00 or less. Cap your practice at 1:00 but choose a challenging rope variation.

Extra Credit

Run Conditioning:
5 Sets
600m Run (RPE 3)
400m (RPE 5)
200m (RPE 7)