DATE

2022/06/24 FREITAG Lessonplan

RX
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups / 75 ring rows

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row / 600/750-m row
– Score is total combined work time

DYNAMIC WARM-UP | 8:00
3 sets:
Every 3:00:
Run 200-m
Row 200/250-m
-rest the time remaining in the 3:00 window.

CHEST-TO-BAR PULL-UP REVIEW | 7:00
Position on the pull-up bar
Kip swing
2 kip swings + 1 kip
2 kip swings + 1 pull-up
2 kip swings + 1 chest-to-bar pull-up
2 kip swings + 1 chest-to-bar pull-up + 2 kip swings
Multiple chest-to-bar pull-ups

QUICK BURPEE-TO-TARGET REVIEW | 2:00

ACCESSORY | 10:00
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry

COOL DOWN STRETCH | 3:00
Accumulate:
1:00 banded shoulder stretch/side