Prep:

2 Min Banded Ankle Work

1 Min Butcher's Block Stretch

1 Min PVC Rack Stretch

 

Warm-up:

2 Rounds of

1 Minute Jump Rope

5 Hanging Shrugs w/2 Sec. Pause @ Top and Bottom

10 See Saw Steps

15 Wall-balls

20 Walking Lunges

250m Row

 

Fun:

Team Burpee Relays

 

Skill:

Improving Your Pull-up

Pull-up Progression Review

Extra Homework

 

Workout:

10 Min EMOTM

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

 

If you get caught by the clock reduce rep count of each movement by 1 and continue. Repeat as necessary to stay in for full 10 minutes

Comment