Warm-Up
Watch the Standard Warm-Up Video Here
Then:
AMRAP 21 of:
- 10 Pull-Ups
- 20 Push-Ups
- 30 Walking Overhead Lunges (outside)(15/25)
- 40 Double-Unders
Stimulus Goal: Why Do This Workout? To prepare for the impending Memorial Day “Murph” while also feeling pretty great about our functional fitness abilities! You’ll have much greater endurance and gymnastics abilities after knocking this workout out. Volume and Feel: Between 5-7 rounds. This will be a higher volume workout. Try to knock out the pull-ups in 0-1 sets and the push-ups in 1-2 sets. Lunges and double-unders should be unbroken / constant movement. This will start off fairly casual but will get uncomfortable quickly.
Specific warm-up focus: Kipping pull-up and double-under practice/review.
Scaling Options: Kipping pull-ups –> 2-3 strict pull-ups + jumping pull-ups –> ring rows. Push-ups –> incline push-up –> knee push-ups. Double-under–>Power jump singles–>single-unders.
At Home Options: As is. Do 10 dumbbell bent over rows each arm in place of strict pull-ups.