WARM-UP -
3:00 Row (increase pacing
every 1:00)
-into-
4:00 AMRAP
6 Box Step Ups
5 Single Arm Dumbbell
Shoulder Press (each)
5 Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Row
2 Box Jumps
4 Dumbbell Push Press (build
in weight across sets))
WORKOUT - Monopoly
Freedom (RX’d)
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps (20)
10 Dumbbell Push Press
(50s/35s)
- Rest 90 seconds between
sets. When starting the next
set, resume where you left
off.
(KG conv: 22.5/15 DBs)
STRICT PULL-UPS: WEEK 6
This is the LAST WEEK of
our Strict Pull-up strengh
cycle! It’s testing day!
Strength Test:
Freedom: 1RM weighted
Strict Pull-up
Independence: max unbroken
unweighted strict pull-ups
Liberty: Find the lightest
band that you can do one
strict pull-up with
Scoring: note your level and
score achieved.
Ongoing Homework: we have
created some homework
for any athlete that wishes
to continue with their strict
pull-up strength to either
work towards getting their
first strict pull-up or to build
strength in their current
abilities. You can view the
suggested homework here:
bit.ly/4dKGr86
COOL DOWN/MOBILITY -
3 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Min Calf Foam Rolling
1 Min Ring Tricep Stretch