Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD – AMRAP
-30 Burpee
-60 Kipping Pull Up
-30 Burpee
One time through! Yep! That’s it! #SendIt! Break up the pull ups as needed.
Strict Pull Up Option: 25-40 Strict Pull Ups
Goal: 7-11 Minutes
Coaches Notes
This one should go quick!
Choose a pull up variation that allows you to complete a minimum of 5 reps at a time. Be careful going for really big sets at the beginning. You don’t want to fall apart 30 reps in and be waiting around to do a couple reps at a time for the remaining 30. If doing inverted or bent over rows make sure to choose a position or weight that doesn’t allow you to do more than 10 or less than 5 each time.
Push it as hard as you can on those last 30 burpees. Remember to breathe and really go for it!