20 Feb 2017

Warm up:
Shoulder prep (10 MINS)

Skill:  Pull up (pick whichever level you are capable of doing) (5-10 MINS)

Level 1:
3 sets 8-12 banded pull ups.  If you go over 12, move to a band with less resistance

Level 2:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week

Level 3:
5 MIN EMOM of 1-3 strict pull ups
*Either add one more minute or try to do more consecutive reps than last week

Level 4:
4 MIN EMOM 20 seconds of unbroken kipping/butterfly pull ups aiming for 18-22 reps for the first set.  If you drop off the bar in the 20 second period, do not jump back on until the next minute comes around

Level 5:
Tabata kipping/butterfly pull ups

WORK:  5 rounds, 30 sec on 30 sec off each movement for max reps (20 MINS)

-Air Squats
-Box push ups
-Frog jumps
-burpee box jumps

Score is total reps

SILVERS:
BENCH PRESS

WORK:  SAME