Lets have some fun with a new twist on some common movements and the return of THE BIKE!
1 Weighted STRICT Chest 2 Bar CHIN Up
1 Weighted STRICT Chin Above Bar CHIN Up (Same weight as Rep 1, NO DROPPING)
1 L-SIT CHIN Up (Drop the weight WITHOUT letting go of the bar and perform this one)
* 5-7 sets for MAX LOAD
(12-15 minutes ONLY!)
Working for 1:40 for MAX CALORIES/REPS, then REST/TRANSITION for :20 perform the following just ONE TIME through:
#1 - Calories on the Bike
#2 - KB Swings (35#/53#)(All the way overhead on this one!)
#3 - Knees 2 Elbow (NOT TOES 2 BAR :))
#4 - Alternating DB SPLIT Jerk (30-40's/45-55's)(You MUST split & ALTERNATE each rep)
#5 - Calories on the Rower
Really focus on the split distance and recovering fully with the DBs and solid rib and lower back position on the Swings and Jerks!
We will stagger TWO NEW ATHLETES into the bike every 2 minutes until everyone is through on this one so we stay in the proper order listed for the workout...
POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS