Saturday 10.24.20

METCON

5 Rounds for Time:
12 Cal Bike
10 Kipping Pull-Ups
8 Devil’s Presses

Notes:
This workout should take around 20 minutes. Move at a steady active pace throughout.
KPU: 12 Kip / 6-12 Strict, banded or self assisted / 12 Jumping Pull-Ups
DP: With only 8 reps per round, see if you can go a little heavier today.

STRENGTH

3-4 sets of:
8-16 Barbell Upright Rows
8-12 Barbell Curls

Notes:
URR: 2↑-1-3↓-0 Tempo
HC: 2↑-1-3↓-0 Tempo
Stay within the rep ranges but focus more on the effort than hitting a specific rep count.

Workout of the Day

30:00 AMRAP
30 Sit Ups
20 Alternating Pistols
15 Goblet Squats
10 Alt Single Arm Devils Press

Notes:
Scale Pistols to Shrimp Squats or Lunges as needed.

CASH OUT

4 x :30ea Side Plank