Strength

Although we’ll be seated today, do your best to keep your core tight and avoid excessive arching of the upper back. You still want to focus on planting your feet firmly on the ground as well for maximum tension. Each round, alternate your grip on these Mixed Grip Pull-ups.

SEATED DB SHOULDER PRESS

Build to a 6 RM over 6 sets. Rest 90s.
– Pronated Grip

MIXED GRIP PULL-UPS

Sets of 4-5 between sets of Shoulder Press. Rest 60s.
– Alternate grip each round
– RX+: Weighted Pull-ups

Metcon:

Pedal to the metal today, let’s go all out and shoot for under 6:00. When rowing for calories, you’ll get more by pulling harder, not by going crazy fast. Make sure to sequence the recovery properly, arms straighten out first, then lean in, then bend the knees last and keep the chain moving in a straight line.

FOR TIME

21-15-9
Calorie Row
Burpees
– Goal: HARD Effort – sub 7:00

Rx+: (Handstand Push-ups for Burpees)

– Alternative to Row:
15-10-5 Cal Bike

Accessory

ROLLBACK TRICEPS

3 x 12-15. Rest 60s.

Cool Down

– Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)