Saturday, 13 November

FUNDAMENTALS COURSE 0900

Warm-up

• 400m Jog 2 Rounds
  • 10 Kip Swings
  • 5 Pull Ups (scalp pull ups rd 1 and strict rd 2)
  • 15 PVC Pass Throughs
  • 5 Push Ups

METCON

• 4 rounds for time of:
  • Partner Run, 400 m
  • 50 Chest-to-bar Pull-ups
  • 60 Shoulder-to-Overheads, 135/95 lbs

Complete in teams of 2. Split the reps as desired. Scaling Options: Scale to regular pull ups or inverted rows if needed. Use a barbell weight that allows you to keep 10 reps at a time unbroken! Time Cap: 35 mins