*Not because we’re box squatting or squatting with chains tomorrow, but because this is one of the coolest “workout” videos I’ve ever watched.
ALL: Metcon/Warmup (No Measure)
8 Ring Rows
Lateral Crawl, 10 steps left
Lateral Crawl, 10 steps right
10 Hollow Rocks
Lateral Crawl: https://www.youtube.com/watch?v=afozeoyTFrU
ALL: Metcon/Skill/Strength (*Denote reps and scaling)
8 Minutes Volume Accumulation:
3 Strict Pullups + 3 Strict Toes-to-Bar
Sets must be completed unbroken.
Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar.
Toes-to-Bar: Rep is counted at the bottom of the hollow hang, not when the feet touch the bar.
ALL: Metcon (Time)
30 Overhead Squats, 115#/75#
30 Chest-to-Bar Pullups
30 Burpee Box Jump Overs, 24″/20″
30 Ring Dips
Scale for intensity. Athletes should be able to move smoothly throughout the workout – don’t let a particular movement become a roadblock.