TUESDAY

Warm-Up

For Quality

2 Sets (10 Total Intervals)

40 seconds @ Each Station

20 second Transition

-Machine of Choice

-Line Hops (Lateral + Forward and Back)

-10 Hollow Rocks + Alternating V-Ups

-Inchworm Push-Ups

-Jumping Pull-Up + 3 sec Eccentric

Conditioning

Fitness

AMRAP 20

12/9 Calorie Echo Bike

12 Box Jump Overs

10 Kipping Knees

8 DB Hang C&J   

6 Pull-ups

Performance

AMRAP 20

16/11 Calorie Echo Bike

14 Box Jump Overs

12 T2B

10 DB Hang C&J

8 C2B Pull-ups

Box. 24/20

DB. 22.5/15

Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 8/10

Optional Accessories

For Quality

3 Sets

5 Tempo Strict Pull-Ups 30X3

:20 second Ring Support Hold

10 Dual Dumbbell Zottman Curls 31X1

Tempo = [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension