Date: Wednesday, August 7

Warm-Up & Mobility: coaches choice

Skill: Pull-up Progressions

*Strict 

Strength: None

Super Set: none

Conditioning: “Blue Light Special”

Every 5 Minutes for 30 Minutes

300M Run

8 Ring Rows/Pull Ups

12 Butterfly Sit-Ups/T2B

16 Push Ups

Guide: Rest about 2 min per round. Work as fast as you can while maintaining proper form 

Scale up: 4 Bar Muscle Ups

Coaching Notes: Skill; keep the progressions on the pull up strict if you don’t have 5 strict pull ups already. If you do, 3 sets max Strict pull ups unbroken, rest 2 min in between. Banded if needed. 

Conditioning: work quickly, expect to have some rest at the end of every round. Work on consistency in times. 

Cash Out: 5 Minutes – row 250M + 8 knee raise/t2b 

HPT: 100 Banded Pull-Downs