Workout of the Day – Tuesday March 9th
Warm up
2 rounds
PVC snatch + hang snatch + high snatch x4
20 mountain climbers
1min plank
20sec pull up bar hang
10 PVC push press
7/7 KB Turkish situps
Skill
Pull-ups/Muscle ups
Kipping Tabata
Lv1: Kip swings
Lv2: Kipping pullups
Lv3: C2B or BMU
Strength
Strict pull ups
Lv1: 5x 8-12 ring rows
Lv2: 5x 6-8 strict pull-ups
Lv3: 5x 4-8 weighted pull-ups
Conditioning
4 rounds
200m run or 300m row
15 box jump over 24/20
10 GTOH 135/95
2021 03 08