Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port
Warm-up
2:00 Run or Bike
30 DU’s or SU’s
10 Ring Rows
10 Kip Swings
30 DU’s or SU’s
5 Strict Pull-Ups or 10 Ring Rows
10 Kip Swings
30 UB DU’s or SU’s
Strength
L1: Weighted Pull-ups (5 X 3; Across)
Think 80-85% of what you found last week for 3RM.
L2: Strict Pull-Up (5 X 5 Scap Pull-Ups + 3 Strict Pull-Up Negatives)
*Focus on full ROM (especially on the way down!)
L3: Strict Pull-Up (5 X 4 Partner or Foot-Assisted Pull-Ups)
*Set yourself up to allow for full range of motion and choose an option that will provide a challenge for 4 reps. No bands today.
Workout
AMRAP 22
2 Rounds:
400m Run
24/20 Cal Bike
Rest 2:00
2 Rounds:
24/20 Cal Bike
100 DU’s
Rest 2:00
2 Rounds:
100 DU’s
400m Run
Rest 2:00
J.P and Taylor
