WARM-UP -
2:00 Row (slow-mod pace)
-into-
8:00 AMRAP
20-second Jump Rope
10 Roll and Reach
10 Iron Cross
10 Scorpions
WORKOUT PREP -
1 set
5/4 Cal Row-at workout pace
10 Single Unders
WORKOUT - Pavlova
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
SKILLS AND DRILLS
Strict Pull-up Progression -
Week 5 Day 1:
Advance:
3 sets of 45-60 Second Dead
hang -Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-
ups - Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted
pull-ups - Rest 30-seconds
between sets
Intermediate:
3 sets of 30-45 Second Dead
hang -Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-
ups - Rest 1:00 between sets
-into-
3 sets of 2-3 unassisted
pull-ups - Rest 30-seconds
between sets
Beginner:
3 sets of 20-30 Second Dead
hang (toes touching the
ground) with an overhand
grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring
Rows/pull-ups to a box - Rest
1:00 between sets
-into-
3 sets of 3-5 Ring Rows/
assisted pull-ups (use a band
or machine to assist with the
pull-up)- Rest 30-seconds
between sets
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose