Warm – up – 20 RT, Leg swings, Back twist, PVC
(Start 10 mins into class)
A. Row 5 mins easy – then Rest 1 min – Row 30 mins for distance, keep HR below Threshold PE 7
B. Death By Pull-up Complex: (Scale if needed)
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…
c. Accumulate 4 Minutes of Arms Up Plank Hold (Top of a push-up)
Strict 10 Minute Cap
Beat Score From Week 1
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