FITNESS
A. 3 sets:
AMRAP (-2) strict supinated chin-ups
-Rest 2-3 min
Training notes:
•Leave 2 reps in the tank on each set.
•Pay attention to the attrition between sets.
•Use assistance as necessary to start with at least 5 reps on your first set.
B. 20 min AMRAP:
20 air squats
15 box jumps, step down
10 push-ups
5 vertical ring rows
Record reps completed.
Training notes:
•Shoot for consistent splits per round.
PERFORMANCE
A. 3 sets:
AMRAP (-2) ring muscle-ups
-Rest 2-3 min
Training notes:
•Leave 2 reps in the tank on each set.
•Pay attention to the attrition between sets.
B. 20 min AMRAP:
20 air squats
15 box jumps, step down (24”/20”)
10 push-ups
5 chest-to-bar pull-ups
Record reps completed.
Training notes:
•Shoot for consistent splits per round.
