Wednesday 11/15/17

Warm-Up
3 sets:
Lateral Lunges x 4/side
Half kneeling KB chops x 8/side
Forward Crawl (w/ ball on back) x 30’
90/90 windmill x 8/side
+
2 sets:
Single Unders x 30sec
Russian Step Up warm-up
Pull-Up progression

Workout
A1. Weighted Strict Pull-Ups; 3-5 reps x 3 sets, rest 60sec
A2. Russian Step-Ups; 8-10/leg x 3 sets, rest 60sec
A3. Jump Rope Technique Practice; 45-60sec x 3 sets, rest 60sec

B. Choose an Option below:

B1. Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
*If you pick this option there is no scaling

B2. Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
6 Dumbbell Man-Makers (50/35)
*Man-Maker = Row left + Push-up + Row right + Power clean + Press