Thursday- October 11th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Ring Rows x 10

*Hip Swings x 10 (4 ways)

A. 10 Minutes: Pull Up Skill Work

Weighted/Max Strict/Negative/Kipping/Butterfly/Muscle-up Progressions

B. “Knotted Up”

AMRAP 15:00

200 Meter Run

10 Strict Pull Ups (5 Bar Muscle-ups or 10 Chest-to-Bar Pull-ups)

C. Buy-Out

Lat Smash w/Foam Roller, PVC, or Lacrosse Ball x :90 each side