Workout of the Day
Skill Work
:30 at each station
1) Kipping or Strict Pull ups
2) Hollow Hold
3) Flutter Kicks
4) Rest
6 Rounds
Score = Total pull ups
Keynote
5 Shoulder to Overhead
7 Box Jumps
10 Rounds
10 min cap
Fitness: 115/75
Performance: 155/105
Athletes: To start today, we focus on volume of pull ups while fatiguing the core. Do your best to hold solid positions for the whole 30 seconds. For the Workout you should be getting rounds done under 1 minute.
Drive
Skill Work
:20 at each station
1) Bentover DB Rows L
2) Bentover DB Rows R
3) Hollow Hold
6 Rounds
directly into
:20 at each station
1) Bicep Curls (L)
2) Bicep Curls (R)
3) Flutter Kicks
5 Rounds
Keynote – Drive
10 Hang Clean and Press (5 each side)
10 Jumping Air Squats
10 min AMRAP
