Tuesday Jun 28

Push and Pull

Warm Up

General

2 Sets 

1 min on C2

5m Slow Bear Crawl

5m Crab Walk

5/5 Dead Bugs

Mobility

-Shoulders

-Chest

Specific

3 sets

9 Hollow banded lat pull downs

3-7 Transition muscle ups 

Gymnastics

EMOM 10

Min 1. 1-3 Muscle Ups

Min 2. 6-10 Push ups

Scaling Options

Beginner

Min 1. Ring Row

Min 2. Push ups

Intermediate

Min 1. Band Assisted Muscle Ups

Min 2. Push Ups

Workout

5 rounds

8 Kipping HSPU

12 Deadlifts @ 100/70 TC:15 min

Score: Time

Scaling Options

Beginner

16 DB Push Press @2xModerate

12 DL @ moderate

Intermediate

8 Kipping HSPU (1 AbMat)

12 Deadlifts @ 100/70

RX+

5 rounds

8 Deficit Kipping HSPU 6/4″

12 Deadlifts @ 120/85 KG

 

POP's

3 sets

12 Pendlay Rows

12 DB pullovers 

Pullovers:

Pendlay Rows:

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