FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×8; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause with chin at the top of rings.
•AMRAP(-2) means leave two reps in the tank.
B. 10 min AMRAP:
200m run
15 goblet squats
10 push-ups
5 double DB bent over rows (tough)
Training notes:
•Elevate hands as necessary to keep push-ups looking solid.
Record reps completed.
PERFORMANCE
A1. Strict supinated pull-ups
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×8; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause with chin over bar.
•AMRAP(-2) means leave two reps in the tank.
B. 10 min AMRAP:
200m run
15 goblet squats (53/35)
10 push-ups, hand-release
5 strict pull-ups
Training notes:
•Reduce reps on bodyweight sets as necessary if you can’t do 5+ unbroken strict pull-ups.
Record reps completed.
