Wednesday, December 12, 2018


Group warm up
Line drills

Pull up clinic
Work on that  next progression!
Example: if you are on a box, move to band. If you are kipping, try butterflies, if you are an expert, try muscle ups

Complete as many rounds as possible in 15 minutes of:

10 chest 2 bar pull-ups (L2, pullups, L1 - jumping Pullups)
15 box jump overs 24/20
20/18 cal row
25 overhead squats (empty bar)
*depending on class size, a few athletes may switch the rower and box jumps (determine this prior to the Metcon starting)

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