Monday May 17, 2021

Warm Up

3 sets
High Knees
Butt Kickers
10 Squats
10 Push Ups
10 kip swings or 10s hold


Quad/hip wall 1 min each side
10 Bootstrappers


Strict Pull Ups
*Use various bands and combinations of bands to develop strict pull up strength.


4 min on/4 min off x 3 rounds
10 cal row
10 wallballs 20/14

Score is total reps from the lowest round

T1: modify as needed
T2: as written
T3: 30/20 lb wall ball

Ironmile Move / performed as EXTRA WORK / an alternative workout which could be subbed for above

20 Min AMRAP

Run 3 laps
20 Squats
10 Single KB Deadlifts 53/35

Sunday, May 16th, 2021 at 7:35 pm / WODS