22/08 – F1 Teams

WARM-UP
2 sets
1:00 Jump Rope
1:00 Run

-into-
8:00 AMRAP

5 Clean Deadlifts
5 Hang Muscle Clean
5 Power Cleans
5 Inch Worms
10 Sit Ups

WORKOUT PREP
2 sets:
50m Run (build in pace)
3 Power Cleans (build in weight)
1 Wall Walk
3 Wall Ball V-Ups

WORKOUT – F1 Teams

Freedom (RX’d)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (55/40)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (55/40)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run

STRICT PULL-UPS: WEEK 5

Partner up for some fun

Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups [Go up in weight each round]
-rest at least 90 seconds between sets-

(one partner works while the other completes a set)

Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets-

(one partner works while the other completes a set)

Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets-

(one partner works while the other completes a set)

COOL DOWN/MOBILITY

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Barbell Forearm Stretch
2 x 8 Bretzel
2 x 1 Min Ring Bicep Stretch