Monday 24/06/2024 - Gym Closed - Outdoor Workout Available

FitneSS

3 Alternating Sets:

1. Max Strict Pull-Ups

• Perform as many reps as possible minus one (AMRAP -1)

• Do 3-5 negatives if you can’t do strict

• No rest

2. Chin Over The Bar Hold for Max Duration

• Use a band for pull-ups if needed, but perform the hold unsupported if possible

• Rest 3 minutes between sets

Bent Arm Rope Hang:

• 2 sets for max duration

• Alternate top hand on each set

• Face should be level with the top hand

• Rest as needed between sets

Conditioning

4 Total Sets:

1. Set 1:

• 200m Run

• 10 Split Jumps

• 20 Bodyweight Walking Lunge Steps

• Rest 1 minute

2. Set 2:

• 200m Run

• 10 Split Jumps

• 20 Bodyweight Air Squats (as fast as possible)

• Rest 2-3 minutes between sets

Extra Credit 

Perform 3 alternating sets of the following exercises:

1. Bent Knee Hollow Body Rocks

• Duration: 40 seconds

• Rest: 30 seconds

2. Forearm Front Plank

• Duration: 40 seconds

• Rest: 30 seconds

3. V-Ups

• Duration: 1 minute

• Rest: 2 minutes