"BARBARA"

  • 0:10 Pull-up Bar Dead Hang
  • 0:10 High Plank Hold
  • 0:10 Bottom of a Push-up Hold
  • 10 Mini Kip Swings
  • 1-3 Strict Pull-ups
  • 3 Workout Style Pull-ups (strict/kipping/butterfly)
  • 3 Push-ups

[BENCHMARK]
5 Rounds For Time [35 Minute Time Cap]:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 AbMat Sit-ups
  • 50 Air Squats

    Rest 3 Minutes Between Rounds

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Seated Quad Stretch

 

AFTER CLASS

Overhead Squats:
Build to Heavy Set of 3
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3