Freakin Weekend
AMRAP 20
10 Pull-ups
20 V-Ups
30 Air Squats
Mods:
Alternative Rep Scheme:
8/16/24
5/10/15
Pull Up-
Ring Row
DB/Odd Object/Banded Bent Over Row
V-Ups-
Alternating Leg V-Ups
V-Ups To Knees
Tuck Crunch
:20 Hollow Hold
Squats:
Glute Bridges
Step Ups
General Warm Up:
2 Rounds
:30 Jogging in place
:30 Scap retractions from plank
:30 Squat to hamstring stretch
:30 Duck walk https://www.youtube.com/
2 Rounds
:30 Handcuff Drill https://www.youtube.com/
:30 Sit Ups
:30 Spiderman stretch
:30 Good Morning
Movement Specific:
Pull Up
5 Hanging Scap Shrug/7 Scap Shrug w/ object
7 Tempo Swing/7 Good Morning w/ object/7 Ring Row
5 Jumping Pull Ups/Rows w/ 2sec Pause at Top
5 Reps of workout movement
V-Up
:20 Hollow Hold
:20 Tuck Crunch
:20 Alternating Leg V-Up or Full V-Up
8 Reps of Workout Movement
Squat
:30 Glute Bridge
:30 Slow Air Squat w/ Pause in Bottom
:30 Normal w/ Pause at Top
10 Reps of workout movement
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