Saturday February 27th

Hawfinch

WORKOUT GOALS

1.)  5-8 rounds
2.)  Don’t get stuck on the double unders
3.) Use a DB weight that will cause you to rest but not lose range of
motion.

RX

AMRAP 16
24 Double Unders
8 DB Renegade Rows (50/35#)
4 Muscle-ups

Level 2

AMRAP 16
24 Double Unders
8 DB Renegade Rows (35/25#)
1 Muscle-up

Level 1

AMRAP 16
24 Single Unders
8 DB Renegade Rows (25/15#)
4 Ring Rows
4 Push-ups

Stretching

3 SETS
:30 Foam Roll Triceps / Arm
:30 Wrist Flexion and Extension Stretch

Accessory

3 SETS
50 Banded Curls
40 Banded Pull Aparts
30 Banded Face Pulls

Notes

Our goal is to get 5-8 rounds. Don’t get stuck on the double unders. Use attempts or single unders to keep moving. Similarly, don’t get stuck on the muscle-ups. You can use attempts, scale the reps, or focus on gymnastic strength with pull-ups, ring rows, dips, and push-ups. We do want to see and feel some struggle on the renegade rows. Use a loading that will
cause you to rest. Rest long enough in between movements to complete each movement in large or unbroken
sets.