MONDAY 8.13.18

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

See video demo on Members Only for full demo of each peice of this warm up!

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
7 Toes to Bar
7 Push Ups
7 Pull Ups
7 Push Ups

No RX Plus option for weight vest...you don't need that!  Just do more rounds this time!

PROGRAM C

14 Min AMRAP
7 Toes to Bar
7 Push Ups
3 Muscle Ups or Bar Muscle Ups
7 Push Ups

For the toes to bar, you may sub, knees up from hanging position.  You may also sub v-ups or regular sit ups.  Choose an option that allows you to pretty much do unbroken sets.

Push ups are push ups.  Keep the belly tight (no snaking).  Touch the chest and thighs at the bottom and lock out completely at the top.  Go to the knees if you need to in order to keep moving.  These will add up.

Pull Ups may be kipping, strict (may lower number if that is what you want to do), jumping, ring or bar row, or you may sub a bent over row with dumbbells or a barbell (choose a weight you can do unbroken). You could also even sub KB swings if you don't have a bar to do pull ups on.  Choose a method that you can do these in 1-2 sets max.

For either the toes to bar or pull ups.  If you want to do a non scaled version but can still only get like 2 at a time - lower the number to 4-5 for this workout!