WARM-UP

• Hip Halo

-into- 6 min AMRAP:

• 40 second Air Bike
• 5 Pike Push Ups
• 10 Walking Lunges + Torso Twist

SKILLS AND DRILLS

Strict Pull-up Progression – Week 4

• Advance:
  • 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-7 banded pull-ups – Rest 30-seconds between sets
  • -into-
  • 3 sets of 3-4 pull-ups – Rest 30-seconds between sets
• Intermediate:
  • 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3-5 banded pull-ups – Rest 30-seconds between sets
  • -into-
  • 3 sets of 2-3 pull-ups – Rest 30-seconds between sets
• Beginner:
  • 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
  • -into-
  • 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
  • -into-
  • 3 sets of 3-5 Ring Rows/Banded pull-ups – Rest 30-seconds between sets

WORKOUT PREP

2 sets:

• 5 Burpees
• 2 Handstand Push Ups
• 3m Dumbbell Walking Lunge (build in weight)

CUSTER

FIRE

5 Sets (20min cap):

• 15 Burpees
• 12 Handstand Push Ups
• 15m Dumbbell Lunge (22.5s/15s)
• -rest 1:1-

WATER

• 12 Burpees
• 8 Handstand Push Ups
• 15s/10s

EARTH

• 10 Burpees
• 10 Dumbbell Push Press
• Own weight

Large Class Option

• Have athletes partner up and go 1:1 on sets.