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Wednesday 6.14.17

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Run bike or row x 3:00

Mobility
Foam roll lats traps and scaps, again
Banded shoulder stretch

Warmup
2 rounds of
Run 150m
Light kb swing x 15
Ring row x 10
Scap pull-up x 5

Rx1
A. Strict pull-up
Test – 1 set x max reps (use which ever band that allows you to get 4 or more)

B. As many rounds as possible in 15 minutes of
Pull-up x 5
Push-up x 10
Bike/row x 15 calories

C. Every minute for 10 minutes
Minute 1 – Strict pull-up-up x 25% of your max
Minute 2 – weighted sit-up x 15

Rx2
A. Strict pull-up
Test – 1 set x max reps

B. As many rounds as possible in 15 minutes of
Muscle – up x 5
Handstand push-up x 10
Bike/row x 15 calories

C. Every minute for 10 minutes
Strict pull-up x 25% of your max