Monday, March 11

"Long Winded"

For time:

20 Burpee Box Jump Overs, 24/20 in

25 Chest-to-bar Pull-ups

30 Pistols 40/32 Row Calories

30 Pistols

25 Chest-to-bar Pull-ups

20 Burpee Box Jump Overs, 24/20 in

Athlete Instructions

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Athlete Notes

Primary Objective: Finish strong by completing the second half of the workout faster than the first half. In essence, negative split the workout.

Secondary Objective: Maintain sets or 4-6 reps at a time on the pistol squats. These can be done alternating or as 4-5 on the right, then 4-5 on the left. Please keep even distribution leg to leg.

Stimulus: Gymnastics Conditioning / Skill + Stamina Development

RPE: 8/10