400M Run50′ inch worm push up
2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)
Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.
2K Row for time
Trust your training and row hard
MAX pull ups 3 Attempts
****If you are part of the Nutrition and Performance Challenge make sure you test using the same standards/equipment you did before. If not part of the Challenge but have been following the cycle closely for the last 6 weeks work on the version of pull up that suits you best
For example- We want to make sure that we have the appropriate ROM (Range of motion) and strength do perform pull ups safely.
If we were working with a brand new client a progression starting from ground level and building up over a period of time would look something like this.
1. Ring rows
2. Supinated grip ring rows
3. Elevated feet ring rows
4. Jumping pull ups W/O Negative
5. Banded Assisted pull up (Strict first/kipping later)
6. Strict Pull up
7. Kipping pull up.
****We can talk all day about what would be a even more fine tuned outline specific to the athlete but this should give you and idea about the order of progression that we would like you to follow.
2 Sets Max wall ball shots 20/14
rest 2 min in between sets