A. GENERAL (7:00)3 roundsEasy 200m Jog / 1:00 Machine7 Inchworm push ups / Knee push ups7 Plank to downward dog10 Calf Pedals
B. MOBILITY / ACTIVATION (6:00)5/5 Split Squats5 Scap pull ups10 Band tricep push downs 10-20 sec hollow body hold / Tuck hold
C. SPECIFIC (6:00)Pull ups & Push ups2-3 minutes
Get athletes to find appropriate band & modification for pull ups & push ups as needed
MachineTest CaloriesAthletes perform their number of calories to see how much time it take and the RPE
12 rounds, for Quality3 Strict pull ups7 HR Push ups10 Reverse lunges30 sec Hollow HoldCal Row/Bike 15/12 Cals/Ski 12/10
TC: 30 minutesScore: CheckmarkKG: N/A
Scaling OptionsBeginner10 rounds6 Ring Rows 6 Knee Push ups 6 Reverse lunges30 sec Front plank hold (hands or elbows)30 sec Row / Bike / Ski
Intermediate10 rounds1-3 Strict pull ups / Band assisted as needed7 Push ups10 Reverse lunges30 sec Hollow Hold / Elbow plank holdRow / Bike 15/12 Cals / Ski 12/10 Cals
5 x 10-15 Frog Pump
Posterior chain