Strength
Pull ups
15 min dedicated to strict, kipping, butterfly, muscle up work
Workout
12 min AMRAP
2-4-6-8…
Burpees
Amer KB Swings (53/35)
*Add 2 reps to each movement every round until 12 minutes is up
**Starting off with some dedicated time to working on pull ups. Coaches will have an outline for you to follow to work on pulling, grip, and core strength – similar to what we do for gymnastics EMOM skill days.
Workout has a bit of grip work – you’ll see pull ups again on Thursday – with the KB swings, encouraging you to get the weight at least eye level with each round. Every round increases by 2 reps for both movements – burpees and KB swings. How far can you go in 12 minutes? Can you get through the 10th round? The 12th round?? FOURTEEN?? 😮