Skill
AMRAP in 10 minutes
10 pull ups
rest 1 minute
For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and minimize your rest while you are working to complete you ten reps and then doing your best to recover during your minute of rest.
Workout of the Day
5 rounds with one minute at each station
row for calories
sit-ups
overhead walking lunge w/ plate
If classes are large plan to pair up or get into a group of 3 for today’s workout. With no minute of rest in this interval style workout it will be important to set your pace from the start. Depending on how you feel about sit ups you may be able to really push the pace on the row and catch your breath when you get to the sit ups. For the lunges we’ll be holding a plate overhead with locked out elbows and a solid shoulder position. If this feels to tricky due to mobility or strength you can hold the weight at your chest or just leave the weight out altogether for bodyweight lunges.
standard: 25/15 lb.
rx: 35/25 lb.
sport: 45/35 lb, toe-to-bar