31
Pull Up Progressions (*15 mins. to work on your pull ups*)
5 Rounds of 5 Reps
Toes thru Rings/T2B
Hard Ring Rows
Pull Up Negatives
Jump. Catch, Kip, Pull
Toes thru Rings/T2B
Hard Ring Rows
Pull Up Negatives
Jump. Catch, Kip, Pull
Metcon (AMRAP – Reps)
15:00 AMRAP
2-4-6-8-10-12…
Row (calories)
Burpee over rower
20 double unders/40 singles
Elevated Toe Double DB Romanian Deadlift (4 x 10)
Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.