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

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