TUESDAY

Dynamic: high knees / butt kicks / lunges & spiderman’s

Scap pull ups

Hollow & arches (small/big)

Lat pull backs

Calf pumps

Mountain climber complex

Scorpion twists

T – Push up

Ring holds, lowers, kips

Strength Development:

Ring Dips/barbell Rollouts

10 Minute EMOM

· 1^st Min: Ring Dips

· 2^nd Min: Barbell Rollouts

Stimulus:

· A rep scheme you can maintain across all sets

· Engaged core & lats

WOD

“Nancy’s Country Cousin”

20 Minute AMRAP

· 200 Meter run

· 10-15 Pull-ups

· 10 Sandbag Shoulder-to-Shoulder

If you want to do max pull-ups each round go for it!

Stimulus:

· Engaged shoulders/lats

· Consistent pace and volume each round

· Building capacity in pull-ups under fatigue

Recovery Workout WOD

“Nancy’s Country Cousin”

20 Minute AMRAP

· 200 Meter run

· 8 Banded Pull-ups

· 10 Sandbag Cleans

Stimulus:

· Engaged shoulders/lats

· Consistent pace and volume each round

· Building capacity in pull-ups