40 Pull-up (Scaled to ability throughout, and broken into 3/5-rep sets)
Rest as needed between sets- not too little, not too much. Today, pull-up is partner assisted if needed- no bands, no jumping.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
40 Shin hops* and/ or High-knee jumps
80 Kettlebell kayak** (As heavy as possible for 10-rep sets)
Partition and intersperse sets as desired; Position and weight considered, larger sets may be used- minimum hop/ jump set is 5 reps, and kayak set is 10 reps. Rest up to :20 sec. as needed.
And then, at a vicious pace:
100 revolutions or 20 calories Airdyne– whichever comes first
Take no rest, standardize breathing, and make yourself uncomfortable; The ability to do so is earned, and should be embraced when presented. Both atmosphere and execution should be anything but casual during short bouts of conditioning.
*Begin with shins and tops of feet on the ground, arms tight, and torso upright and strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.