Date: Wednesday, August 7
Warm-Up & Mobility: coaches choice
Skill: Pull-up Progressions
Super Set: none
Conditioning: “Blue Light Special”
Every 5 Minutes for 30 Minutes
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