11/04 – Lobster Roll
April 11, 202413/04 – Reuben Sandwich
April 13, 2024WARM-UP
Banded shoulders
-into- 8:00 AMRAP:
• 10 Alternating V-Ups (each side)
• 5 Inch Worms
• 5 Scap Pullups
• 30-second Machine
GYMNASTICS SKILL REVIEW:
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose a level you’d like to work on and improve.
WORKOUT PREP
2 sets:
• 2 Strict Chin Ups
• 4 Bench Dips
• 4 V-Ups
BLT
FIRE
2 Rounds (15min cap):
• 20 Strict Chin Ups
• 40 Bench Dips
• 60 V-Ups
WATER
• 15 Strict Pull-Ups
• 40 Bench Dips (knees bent)
• 50 Suitcase Sit-ups
EARTH
• 20 Ring Row
• 30 Bench Dips (knees bent)
• 40 Sit Ups
