4/18/17 Pull-up Technique

April 18, 2017

 

Warm-up

Jumping Jacks x20-50
x5 each arm/leg
  - Forward Lunge
  - Arm Circles Forward x10
  - Reverse Lunge
  - Arm Circles Backward x10
  - Lateral Lunge
  - Trunk Rotations
  - Ankle Grabs
  - Alternating Pigeon
  - Kneeling T

 

Gymnastics

Hanging Shrugs (3x :20)

Superset

Hollow Hold (3x :20)

Superset

Wall Walk to Handstand (3x :20)

 

Gymnastics

TRX Inverted Row (3x :30)

Superset

Elbows to Hands (3x :30)

 

Gymnastics

Bird Dog (3x :30)

Superset

Hanging L-Sit (3x :30)

Superset

Band Face Pull (3x :30)

 

Gymnastics

Bar Chin Up Hang (3x Max Effort with 1 minute rest )

Can also be done on the rings.

 

Metcon (AMRAP - Reps)

8 MIN Cap
10-15-20-15-10
Wall Balls
Lunge Jumps (each leg)

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