Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Inchworm 30’

10 Hollow Rocks

10 Alternating V-Ups

1:00 Echo Bike

Side Lunge 30’ and back

:20 Cobra pose

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

For Time:

20 Pull Ups

40/35 Cal Echo Bike

50 Dual DB Thrusters (35/25)

60 Ab-Mat Sit Ups

50 Dual DB Thrusters

40/35 Cal Echo Bike

20 Pull Ups

Time Cap: 30 Min

Video courtesy of OPEX Fitness.

Little up-and-down-the-mountain chipper for your mid-week enjoyment!  AS with any chipper, grind away at the reps.  Especially early on, don’t go for huge chunks of unbroken sets.  Save grip strength and leg drive for the trip back down that mountain.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Lat Stretch – 1 Min per side