06/21/2024 Friday’s Workout
by Ana Liston
WARMUP
2 ROUNDS
20 Jumping Jacks
15 Banded Pull-Aparts
10 Banded Good Mornings
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Superman Rocks
10 Hollow Rocks
10 BB Good Morning
10 Kip Swings (Short & Tight)
10 Slow Ring Rows
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 2-5 Gymnastic Pulling Reps*
MIN 2 – 5 Deadlifts**
*Pulling Options…
Ring Rows
Jumping Pull-Ups
Pull-Ups
Chest to Bar Pull-Ups
**Start Light and build past Workout Weight.
(No Measure)
WORKOUT
“MID YEAR CHALLENGE 24.2”
“THE SUMMIT”
FOR TIME
21-15-9-15-21
Chest to Bar Pull-Ups
Deadlifts (255/185)
(Score is Time)
OPTIONAL AFTER PARTY
FOR RECOVERY
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows
(No Measure)
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