15 minute AMRAP:
5-4-3-2-1
Strict Pronated Pull Up
Dumbbell Burpee Box Step Over (2×50/35) (24/20)
*Flow: 5 Strict Pronated Pull Up, 5 Dumbbell Burpee Box Step Over, 4 Strict Pronated Pull Up, 4 Dumbbell Burpee Box Step Over, 3 Strict Pronated Pull Up, 3 Dumbbell Burpee Box Step Over, 2 Strict Pronated Pull Up, 2 Dumbbell Burpee Box Step Over, 1 Strict Pronated Pull Up, 1 Dumbbell Burpee Box Step Over, start back over at 5 of each movement and continue cycling through for the 15 minutes.
*Flow: 5 Strict Pronated Pull Up, 5 Dumbbell Burpee Box Step Over, 4 Strict Pronated Pull Up, 4 Dumbbell Burpee Box Step Over, 3 Strict Pronated Pull Up, 3 Dumbbell Burpee Box Step Over, 2 Strict Pronated Pull Up, 2 Dumbbell Burpee Box Step Over, 1 Strict Pronated Pull Up, 1 Dumbbell Burpee Box Step Over, start back over at 5 of each movement and continue cycling through for the 15 minutes.
*Rest 2:00-2:30 b/t sets
)
Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
8 minutes moving through:
10/8 Calorie Ski (or Row) (moderate)
10/8 Calorie Bike
10 Hanging Scap Retractions
10 Lateral Box Step Up (each side)
1 set (at workout pace):
3 Strict Pronated Pull Up
4 Dumbbell Burpee Box Step Over (at workout weight and height)