TUESDAY

Warm-Up

1:00 Kneeling Forearm Stretch

:45/:45 Banded Front Rack Stretch

-then-

For Quality:

8:00 EMOM

Minute 1: 10/10 Banded Archer Row

Minute 2: 10/8 Calorie Row

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps

Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups

Gymnastics

Chest to Bar Progression

Butterfly Chest to Bar

#TEAMPRVNTUESDAY

"Just Tap It In"

Fitness

4 Sets (3:00 On/1:00 Off)

12/9 Calorie Row 

12 Bande Pull-Ups

12 Box Jumps

Performance

4 Sets (3:00 On/1:00 Off)

15/12 Calorie Row

15 Chest to Bar Pull-Ups

15 Box Jumps

*Pick up where you left off each round.

Box: 24/20''

Score = rounds + reps

Goals / Objectives / Notes

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimise breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don't be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.

Finisher

3 Sets

10-12 Bent Over Reverse Flys

10-12 Dual Dumbbell Zottman Curls

40m Sandbag Bear Hug Carry or Dual Kettlebell Carry