“Pump House”
15-12-9-6-3 reps, for time of:
Strict Ring Dip
Strict Pull-up
Run, 200 m
** Run 200m after each round
Pull ups should be a movement that you can get at least 7+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, a? sub can be stationary dip on a bar or dumbbells on a box will still get you a great workout while minimizing some risk.
** If not running, perform a 250 Meter Row, 20/15 or 15/10 Calorie Assault Bike.
Mobility:
1-Front Rack Stretch ? 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
2-Chest Stretch ? 1 Minute Each Side
Athletes will lay on their chest with arms out in a ?T?. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
3-Banded Shoulder Distraction ? 1 Minute Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.