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FullSizeRender-5Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Pull-up EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.

5 x Pull-ups

Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload.

“GHD Annie”
50-40-30-20-10 reps of
GHD Sit-ups

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Samy Daghir

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