DESCRIPTION
-This all bodyweight workout is a twist on the benchmark "Barbara"
-After completing the 7 stations, you'll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time

STRICT PULL-UPS
-Choose a number or variation that allows you to complete the work in 1-3 sets
-If you don't have a pull-up bar available - complete 20 odd object rows

PUSH-UPS
-Choose a number or variation that allows you to complete the work in 2-4 sets

SIT-UPS
-Use an AbMat for this station if you have it
-If not, you can anchor your feet under dumbbells or your couch

JUMPING LUNGES
-Alternate legs every rep for a total of 20 each side
-Jump to full lower body extension at the top of each rep
-Gently kiss the back knee to the ground at the bottom of each rep
-If jumping lunges bother the knees in any way, switch to alternating step back lunges

DESCRIPTION
-This all bodyweight workout is a twist on the benchmark "Barbara"
-After completing the 7 stations, you'll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Use 69% of Your 1RM Front Squat For All Reps

STIMULUS
GENERAL
This is week 4 of this squat cycle
Each minute consists of a single front squat and three back squats
The same weight is used throughout, and all reps come from the rack
Use 69% of your 1RM Front Squat for all reps

STIMULUS
GENERAL
-"Escape from Wonderland" is a repeat workout from 6.17.19
-Looking for this triplet workout to take 12-15 minutes to complete

DOUBLE UNDERS
-Pick a rep number or variation that allows you to complete this station in 90 or less

STRATEGY
GENERAL
-This workout is all about nailing the middle round
-You're fresh for the first round and can sprint to the finish on the final round
-Approach the opening round in a way that allows you to complete the second round in roughly the same time and sprint through the final round

DOUBLE UNDERS
-Take into account the total number of reps (200) when determining a break-up strategy from the first round
-With this being the only movement you'd break up - look to stay moving as much as possible
1 Set: 75
2 Sets: 50-25 or 40-35
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 25-20-15-10-5 or 15-15-15-15-15

AIR SQUATS & ROW
-We won't break up either of these movements - it's all about finding the right pace or cycle time
-It can be helpful to try and build speed with each round
-Move steadily through the first round - pick up a little speed in the second - finish strong with fast squats and strong strokes in the third round