2024-02-01

• Overview: Today's piece will require you to pay attention to your pace from the start. Early on, these movements won't feel too difficult but as time goes the fatigue will set in and start to slow us down. Can you find a pace that will let you hold on to intensity in the last few minutes?
• All movements should take about 1 minute to complete.
• Alternate legs on lunges (10 each side) holding dumbbell in goblet position.
• Score: Rounds plus reps completed.

• Athletes should try to prioritize full range of motion on the strict pull-ups.
• All of these movements interfere with each other in some way, try not to come out too hot when you have 20 minutes of work ahead.
• Consistent paces on each movement should help to reduce spiking that breathing and heart rate.

STRICT PULL-UPS

• Reduce Pull-Ups
• Banded Strict Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

GOBLET STEP BACK LUNGES

• Reduce/Remove Loading
• Reduce Reps
• Sub Kettlebell
• Sub Barbell

SIT-UPS

• Reduce Reps
• Hollow Rocks

DOUBLE UNDERS

• Reduce Reps
• 90 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 1:00 Time On Any Machine

1 Round:
3 Strict Pull-up
6 Goblet Step Back Lunges
9 AbMat Sit-ups
12 Double Unders