Monday September 10th, 2018

Skill: After Conditioning

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!


1. KB Slingshot 3sx10r/side

2. KB EROM Push-ups 3sx8r

3. KB Double Hand Front raise to OH 3sx8r

Please go to this website to view all the exercises that we will be doing throughout the next month.


Burpee/Jump Rope EMOM – 16 minutes


1: 6 Burpees

2: 50 Single Jump Ropes

Alternate exercises on the minute for 16 minutes

Core Meltdown of Trainers choice at the end


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