WARMUP
2 ROUNDS*
10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls
1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)
10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls**
WORKOUT
FOR TIME
100/80 Cal Row
5 Rope Climbs
75 Russian KB Swing (53/35)
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row
(Score is Time)
POST WORKOUT STRENGTH
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
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