WARM-UP

10:00 AMRAP:

• 60-second Erg (30 easy, 20 mod, 10 fast)
• 10-second Handstand Hold
• 3 Inch Worms
• 10 Deadbugs

WORKOUT PREP

2 sets:

• 5/4 Calorie Erg (build-in pace)
• 1 Wall Walk

“ROY KENT + JAMIE TARTT”

FIRE

5 Sets for time (25min cap):

• 12/10 Calorie Erg
• 4 Wall Walks
• 12/10 Calorie Erg
• -rest 1:1 between sets-

WATER

• 10/8 Calorie
• 3 Wall Walks

EARTH

• 8/7 Calorie
• 4 Inch Worms

SKILLS AND DRILLS

Strict Pull-up Progression

• Advanced:
  • 1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
  • -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
• Intermediate:
  • 1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
  • -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
• Beginner:
  • 1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
  • -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