WARM-UP -
10:00 AMRAP
60-second Air Bike (30 easy,
20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build-in
pace)
1 Wall Walk
WORKOUT -Roy Kent +
Jamie Tartt
Freedom (RX’d)
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
SKILLS AND DRILLS –
Strict Pull-up Progression -
Week 1 Day 1:
Advanced:
1 set of Max Effort Dead Hang
(hold on to the pull-up bar
with an overhand grip)
-into-
3 sets of 8-10 negative pull-
ups (lower yourself down
from the top position as
slowly as possible)
- Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang
(hold on to the pull-up bar
with an overhand grip)
-into-
3 sets of 5-8 negative pull-
ups (lower yourself down
from the top position as
slowly as possible)
- Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang
(hold on to the pull-up bar
with an overhand grip, with
toes touching ground)
-into-
3 sets of 5-8 negative Ring
Rows/pull-ups to a box
(lower yourself down from
the top position as slowly as
possible)
- Rest 1:00 between sets
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Hand Smash w/
lacrosse ball (each side)