Wednesday, January 2nd

By Travis Schliesser

A) 3-4 sets:
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)
rest 90-120 seconds
B) 5 Minute AMRAP
30 Row calories
9 Strict knee tuck pull-ups

Rest 5-minutes

C) 5 minute AMRAP
Bike 20/15
12 Hand release push-ups

Rest 5-minutes

D) 5 minute AMRAP
30 Row calories 
15 Situps 

 A) 2-3 sets:
5 Strict Pull-ups
5 Kipping Pull-ups 
5 Kipping Chest to Bar Pull-ups 
5 Butterfly Pull-ups 
(OK to drop between sets)
rest 90-120 seconds 

B) 5 Minute AMRAP
30 Row calories
9 Strict knee tuck pull-ups

Rest 5-minutes

C) 5 minute AMRAP
Bike 20/15
12 Strict handstand push-ups

Rest 5-minutes

 
D) 5 minute AMRAP
30 Row calories 
15 Toes to bar

 

 

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