23.02.12

INTENDED STIMULUS

5-6+ rounds.

Complete pull-ups in at least sets of 2 reps.

Finish the bike in 1:30 or less.

Complete the lunges unbroken.

RX

AMRAP 15:
10 pull-ups
24-ft DB overhead walking lunge (50/35 lb)
10/8-cal bike
24-ft DB overhead walking lunge
– Use one DB.

LEVEL 2

AMRAP 15:
5 pull-ups
24-ft DB overhead walking lunge (40/25 lb)
10/8-cal bike
24-ft DB overhead walking lunge
– Use one DB.

LEVEL 1

AMRAP 15:
5 jumping pull-ups
24-ft DB overhead walking lunge (25/15 lb)
8/5-cal bike
24-ft DB overhead walking lunge
– Use one DB.

SKILL WORK

Pre-workout:
EMOM 6:
1-5 bar muscle-ups, strict pull-ups, banded pull-ups

STRETCHING

3 sets:
10 ATY raises
:30 doorway pec-stretch/side

WHITE BOARD BRIEF

Target rounds/reps | 5-6+ rounds.

Tailor this workout to how you are feeling today after the week. If you are a little beat up from the past couple of days, move through the workout at a “cruising” pace. However, if you are full of energy and feeling good, push the pace on the lunges and the bike. If you have the ability to perform pull-ups but not ten every round, cut the total amount of reps.

Use a weight for the DB overhead walking lunge that allows you to stay unbroken and keep moving.

The bike does not have to be a sprint if you don’t want it to be. The goal is to have it complete by 1:30 or less.