Sunday 04.21.24

Warm-Up

8 Minutes of Movement

200m Run

10 Calorie Bike

10 Calorie Row

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

5k Row for Time

– Rest 5 Minutes

Pick One Variation for a Test.

5 Minute Max Repetitions:

Bar Muscle-Up

Chest to Bar Pull-Up

Strict Pull-Ups

Kipping Pull-ups

Variation B:

1 Mile Run for Time

– Rest 5 Minutes

Pick One Variation for a Test.

5 Minute max repetitions:

1. Burpees
2. Strict Pull-ups (If have access)
3. Plank Hold 

Workout Tip

We will retest these movements later this month.