THE MOBILITY
THE WARM-UP
3 Rounds or 8:00 of the following movements
THE STRENGTH
As Many Rounds As Possible in 10:00
- Aim for approximately 3 rounds
- Run
- Tap Swings
- Row
- Chin Up (palms facing toward your face) - use a band or leg assisted as needed. Looking for a full range of motion. Arms straight at the bottom. Engage back/shoulders/lats with each pull. Finish with chin over the bar, not back behind it.
THE MET-CON
As Many Rounds As Possible in 21:00
- Pull-Ups
- Tuck Ups
- Double Unders
*Run at 3-2-1 go and at 6:00 and 13:00
You've got some bigger pull-up sets here. Break them up into smart sets and scale accordingly to build strength in the movement.
