Saturday 6.22.19

6 ROUNDS

MIN 1: MAX Jumping Pull Ups 
MIN 2: MAX Cal Row 
MIN 3: MAX Burpees 
MIN 4: MAX Cal Bike 
MIN 5: REST 
*The jumping pull up "RX" is 6" above outreached hand. 

In the Next 24 Hours: Drink half your bodyweight in ounces of water. 

*Add 20oz if you worked out. 

Above & Beyond

Cool Down

2 Minutes/Leg Dragon
2 Minutes/Leg Lizard

Strength

Front Squat 3x2 @ 75%

Endurance

3 Minutes Row at Easy Warm Up / Cool Down Pace 

10 Jumping Air Squats 
30 Seconds Row @ Max Effort 
30 Seconds of Recovery Air Squats at a Very Slow Pace (Just Keep Going)

NO REST 

2 Minutes Row at Easy Pace 
10 Jumping Air Squats 
30 Seconds Max Effort Row 
40 Seconds of Recovery Air squats. Very Very Slow (Just Keep Moving) 

NO REST 

90 Seconds Row at Easy Pace 
10 Jumping Air Squats 
30 Seconds Max Effort Row 
50 Seconds of Recovery Air Squats (Just Keep Moving) 

NO REST

60 Seconds Row at Easy Pace 
10 Jumping Air Squats
30 Seconds Max Effort Row
60 Seconds of Recovery Air Squats

DONE!!

Gymnastics

Accumulate 100 Strict Pull Ups.

*In under 20 minutes.
*For every minute you're over 20, do 10 push ups. 

Chelsea JungComment