Tuesday March 5th

With the open in full swing the workout will be a little shorter this week. There is some suggested extra work at the bottom of the page if want to do it.

Warm up 3 rounds or 10 minutes, whichever is first
3 Sets, For Quality
5 Inchworm to Hollow
10 Deep Lunge Mountain Climber to Stretch
10/10 Split Stance Single Kettlebell Romanian Deadlift
5 Burpees to Target
3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%

50 Burpee Pull-Ups for Time
EMOM, starting at 0:00,
Perform 10 American Kettlebell Swings 53/35lb, (24/16kg)
Bar Height = Just out of reach of finger tips with arms extended

Time Domain: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Primary Objective: Complete 5+ Burpee Pull-Ups / minute
Secondary Objective: Maintain Consistent reps across each minute

*scaling=using a lower bar or stacking plates to jump off of

Extra work- Pick one if you want to
4x400m run
4x400m row
with 2 minute break between sets