Monday 24/06/2024 - Gym Closed - Outdoor Workout Available

FitneSS

3 Alternating Sets:

  1. Max Strict Pull-Ups

    • Perform as many reps as possible minus one (AMRAP -1)

    • Do 3-5 negatives if you can’t do strict

    • No rest

  2. Chin Over The Bar Hold for Max Duration

    • Use a band for pull-ups if needed, but perform the hold unsupported if possible

    • Rest 3 minutes between sets

Bent Arm Rope Hang:

  • 2 sets for max duration

  • Alternate top hand on each set

  • Face should be level with the top hand

  • Rest as needed between sets

Conditioning

4 Total Sets:

  1. Set 1:

    • 200m Run

    • 10 Split Jumps

    • 20 Bodyweight Walking Lunge Steps

    • Rest 1 minute

  2. Set 2:

    • 200m Run

    • 10 Split Jumps

    • 20 Bodyweight Air Squats (as fast as possible)

  • Rest 2-3 minutes between sets

Extra Credit 

Perform 3 alternating sets of the following exercises:

1. Bent Knee Hollow Body Rocks

  • Duration: 40 seconds

  • Rest: 30 seconds

2. Forearm Front Plank

  • Duration: 40 seconds

  • Rest: 30 seconds

3. V-Ups

  • Duration: 1 minute

  • Rest: 2 minutes

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