Warm-Up

1:00 Kneeling Forearm Stretch
:45/:45 Banded Front Rack Stretch

-then-

For Quality:
12:00 EMOM
Minute 1: 10/10 Banded Archer Row
Minute 2: 10/8 Calorie Row
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps
Minute 4 – :10 Dead Hang + 10 Scap Pull-Ups

Then we will spend time on
pull up progressions, if you have pull ups work on butterflies and butterfly chest to bars
**Still working on pull ups, no problem! we will work on that. its all about the progressions

“Just Tap It In”

4 Sets
3:00 On/1:00 Off
15/12 Calorie Row
15 Chest to Bar Pull-Ups
15 Box Jumps
*Pick up where you left off each round.
Box: 24/20”

Level 2- 10 chest to bar or 15 pull ups
Level 1- 10 Jumping pull ups and 12 box jumps, step ups, or weighted step ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.