 GymnasticsPull Up Negative / Iso Work BEG Chin Over Bar Hold Accumulate 2:00 INT and ADV MAX Chin Over Bar Hold, then: 10 Slow Negatives at 50-60% of MAX MetConTeams of Two: 2:00 On/2:00 Off 6 Rounds 12/10x Cal Row ME Burpee Box Jump Overs in remaining time (24/20) Notes: Each Partner will do 6 rounds scoring total burpees. Equal work to rest means SPRINT! Set a strong baseline on that first round and see if you can keep up the Burpees. PostHip Extensions 3x12
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 April and Erin SkillPistol Squats Met-Con10min AMRAP
3x Burpee Box Jumps (24/20") 3x Deadlifts (225/155#) 6x Burpee Box Jumps 6x Deadlifts 9x Burpee Box Jumps 9x Deadlifts Etc.  Justin D. Strength3 Rounds for quality (building in weight): 12x DB Bench Press 12x DB Bent Over Rows (each arm) 12x DB Reverse Lunges (50/35#, hang) Met-ConFor Time:
30x Cal Row 20x Burpee Box Jumps 10x Atlas Stone to Shoulder (93/68#) 10min Time Cap |
AuthorCoach Erin |
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