Ironhide
August 2, 2023Bumblebee
August 4, 2023
WARM-UP
Banded Shoulders
-into- 3 sets:
- 40-second Machine
- 20-second Single Unders
- 5 PVC Pass Throughs
- 5 PVC Around the Worlds (each direction)
- 5 Scap Pull Ups
- 5 Pike Push Ups
STRENGTH
Every 2:00 x 5 sets:
- 5 Back Squats
- Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
WORKOUT PREP
1 set:
- 10 Single Unders
- 2 Strict Pull Ups
- -rest 30-seconds-
- 5/4 Calorie Erg (workout pace)
- 2 Strict Handstand Push Ups
FIRE
10min AMRAP
- 25-50-75-100… – Single Unders
- 3-6-9-12… – Strict Pull Ups
-rest 3:00 min-
10min AMRAP
- 3-6-9-12… – Calorie Erg (female 3-5-7-9…)
- 3-6-9-12… – Strict Handstand Push-Up
WATER
- Pull Ups
- Handstand Push Up
EARTH