Yellowstone
December 7, 2023Famiglia
December 9, 2023WARM-UP
3:00 Machine
-into- 3 sets
- 10 Dynamic Squat Stretches
- 10 Ring Rows
- 25ft Bear Crawl
- 10 Banded Shoulder Press
WORKOUT PREP
2 sets:
- 5 Wall Balls
- 3 Pull Ups (or 3 jumping pull-ups)
- 2 Chest to Bar (or 2 jumping chest to bar)
- 1 Bar Muscle Ups (or 1 burpee)
DE-CALF
FIRE
For time (15min cap):
- 40 Wall Balls (20/14)
- 30 Pull Ups
- 30 Wall Balls (20/14)
- 20 Chest to Bar Pull Ups
- 20 Wall Balls (20/14)
- 10 Bar Muscle Ups
WATER
- 25 Pull Ups
- 15 Chest to bar Pull Ups
- 5 Bar Muscle Ups
EARTH
- 20 Ring Rows
- 15 Jumping Pull Ups
- 10 Jumping Chest to Bar
LEG DAY
3 Rounds:
- 10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
- 10 Band Pull Through @ moderate weight – maintain quality RPE 7
- 15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
- -Rest 2 min between rounds-
