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Components

RIPCORD

Settings

Workout

Saturday

Warm-up

200m Run

Into…

2 ROUNDS
12 Banded Pull Aparts
10 Scap Pull-Ups
8 BB Good Mornings

Into…

100m Run

1-2 ROUNDS (Time Permitting)
10 Banded Face Pulls
8 Kip Swings
6 BB Deadlifts

Extended Warm-up

Metcon (No Measure)

3 SETS*
5-7 TNG Deadlifts**

-Rest :30-

2-3 Kip Swings
+
2-3 Chest to Bar Pull-Ups

*1 SET = Deadlifts + all Pulling Movements.
**Start Light and end Moderate. Reps must be Touch and Go.

-Rest As Needed b/t Sets-

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

KG BB: (85/60)|(60/42.5)

NOTE: Last Seen 10/20/21

Optional Finisher

Metcon (No Measure)

4 SETS
20 Hollow Body Rocks
1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)

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