4x 6 min Stations: 2 Mins Rest/Transition
Station 1: Rowing – 5 Min Row @ 2K Target Race Pace
Station 2: Animal Flow AMRAP
Station 3: KB Step Ups & Bench Knees to Chest – AMRAP for Quality
- 10x KB Step Ups (Total / 5 Side)
- Goal is to go lighter holding 2KB by your side.
- Focus on :2 Secs Quick Power Drive up with a :4 Sec Slow Controlled lowering down.
- Alternate legs
Station 4: Pull Up Progression –
Newbies go through Progression. Also if you haven’t been here in awhile do the progression.
- Dead Hang / Attempt
- Assisted (Band, TRX)
- Negative (Goal of a :5 Sec Hold :5 Full Lower)
Non Assisted Pull Ups: Complete 3 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max
3RM: 3, 2, 1, 5RM: Use this Rep Scheme – 5, 4, 3