Workout 4 (Friday's Class) - Week 5
0. Recovery Session
10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.
1. MetCon
3 Rounds FIT
20 Chest-to-bar Pull-ups
20 Burpees
10 KB Left-arm Swings (70/53/Heavy KB)
10 KB Right-arm Swings
Scaling and Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 70% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~30 Double DB/KB Bent-over Rows (35s/25s/Medium)
~20 Sandbag Bent-over Rows (120/80)
~20 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Bent-over Rows on Each Arm (35/25/Medium)
10 KB One-arm Swings (70/53/Heavy KB)
Equipment Substitutions:
~14 Kettlebell One-arm Swings (53/35/Medium KB)
~14 Dumbbell One-arm Swings (50/35/Heavy DB)
~10 Sandbag One-arm Deadlift (120/80)
~20 Dumbbell One-arm Swings (35/25/Medium DB)
~20 Ruck One-arm Swings