Warmup
Time: 25
10 PVC Pass-throughs
30s Superman Hold with PVC
x2
then
15 Scap Pull Ups
15 Straight Arm Banded Lat pull downs
x3
*Everything slow and controlled going through a full range of motion*
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance:
<OI:
Tabata Air Squats;
Rest 2m;
Tabata Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 20 Rep Back Squats
Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
3 Rounds
400 m run
21 Jumping Pull-ups
9 Burpees-> Bodybuilders-> To a box
This is should be high breathing and high heart rate with CONTINUOUS movement. Modify the movements to ensure this happens. Some clients may be shocked to see jumping pull-ups as the “Rx”… if there is resistance it’s because they don’t understand the INTENT. It’s important that you address that up front if your community is one that thinks jumping pull-ups are “easy”… there is no such thing as an easy movement when done appropriately. If we look back at the template you’ll see that this is technically Vpp… and those jumping pull-ups achieve that best. This workout leaves absolutely no excuses to keep moving hard and fast – no breaks, fast transitions. The day winners will have to fight for every second.