Monday 09.18.23

Warm-Up

3 Rounds:

200m Run

5 Strict Pull-Ups

5 Burpees

200m Row

5 Kipping Pull-Ups

5 Burpees

Workout

Choose variation A for a workout with weights or B for a bodyweight workout. Compare scores to 10.15.20 if you have them.

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

This is a retest from 10.20.20 If not, save numbers for a retest in 2 weeks.