The Grind

Apr 11th Friday

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Starting off with some dedicated kipping Pull-Up warm-up and progression to get ready for our 18:00 AMRAP with a twist! Each exercise starts at 2 reps, then increases to 4 reps in round 2, then 6, and so on. Run stays consistent at 200m at the end of each round. For Back Squats, work from the ground (relatively light weight, see levels below).

3-4 Rounds Pull-Up Warmup

Level 1

5 Scap Pull-Ups5-10 Beat Swings5-10 Kip Swings5 Eccentric Lat Pull-Overs (5s lower)

Level 1

5#

Level 2

8#

Level 3

10/12#

Level 4

15#

18:00 AMRAP

Level 1

2 Back Squats2 {Walking} Lunges (Total)2 Kipping or Jumping Pull-Ups2 V-Ups200m Run...4, 4, 4, 4, 200m Run...6, 6, 6, 6, 200m Run...+2 Reps, 200m Run cont.

Level 1

Up to 25#

Same Bar

Under BB

V-Abs

100m Run or 200m Row

Level 2

35/45#

Same Bar

Jumping

Level 3

55/65#

Same Bar

Kip w/ Bands

Level 4

75#+

Same Bar

Kip w/ Band