Warm-up Drills
I. Run 800m
II. 15-12-9 reps of
Push Ups
Hollow Rocks
Air Squats
III. Mobility
Impact/Focus: Weighted Pull/Chin-ups 5-3-3-1-1
Warm up as necessary before working through one of the following options:
Weighted Pull/Chin-ups 5RM-3-3RM-1-1RM
I. 5RM, 3RM and 1RM Weighted Pull/Chin-up
II. 5 sets band assisted Pull/Chin-ups x Max Reps
III. Pull/Chin-up Negatives
Post scores to comments.
“Respek II”
For time
40-30-20-10 reps of
Wallball (20/14lbs)
American KB Swings (24/16kg)
GHD/Abmat Sit-ups
Post scores to comments.
Blk Bnd
Respek II 25:37
22:44
Weight Chin-up 20kg x5/24kg x 3/32kg x1
Respek II 24:59 (Mod)
Weighted Pull-ups 5/3/1RM – 25/35/53 (F) Tried to keep up with Tiff but failed there also.
Respek II: 22:18 20#/16kg/GHDs
Respek II
20# wall ball, 20kg kb, abmat
17:02