Thursday February 2 – 4 x 6 min Stations

Thursday: 2/2

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.  

6x-8x Reps 

  • 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