Today’s Workout:
- Conditioning – 8 Rounds
- :30 Max Strict Pull Ups (This movement is going to be an athlete’s choice today. Options are as follows: Ring Rows / Jumping Pull Ups / Kipping Pull Ups / Chest to Bar Pull Ups / Bar Muscle Ups / Ring Muscle Ups) While we know strict pull ups are a great way to work on our upper body pulling strength, this is also a good opportunity to work in some higher skill gymnastics given the short time domain and the rest between each set.
- :30 Rest
- :30 Max Calorie Assault Bike (Goal RPMs Sx = 60/50 – Rx = 75/60)
- :30 Rest
- :30 Front Rack Hold (This can be done with a stone or double kettlebells. Both are extremely challenging especially if you choose kettlebells that equal what you would carry with a stone. Groups of 4 should be formed based on this movement.)
- :30 Rest
- :30 Max Wall Balls (Choose a weight you can do unbroken, which can still be heavy. :30 unbroken is around 15-16 wall balls. Multiply that by 8 and you have 120-128 wall balls. You can go heavy, but know what you are signing up for.
- :30 Rest
- Finisher – 3 Sets – Max L-Sit (This can be done on parallettes / hanging / on boxes / etc)
