Workout
20 min AMRAP
Row – 30/20 cal
15 burpee pull up
10 D ball shoulder (5/5)- 100/60
Bike – 15/12 cal
Simple workout today in the sense of “just do work”. What does that mean strategically? Just keep moving and try to get through the movements as quickly as possible. Yeah, the time domain is set here, but don’t dillydally. Reps are higher on each movement, so this isn’t the best time to try a heavier weight wall, or higher bar on the burpee pull up.
I’m looking for about 3-4 full rounds of this. Row should take no more than 2 minutes and bike 90 seconds. For the pulls up, you should try to get to a bar so that when you jump up from the burpee you are using that momentum to get your chin over the bar for a ‘strict’ pull up. If you need to kip, that’s fine, but think of the *jump* necessary for Friday’s power and hang cleans to get the bar elevated and use that to elevate you to the bar. Have fun with this one.