Good morning!
This weekend you can go bar hopping, but today we are going to hit some pull-up bar movements for strength and core conditioning. We will be doing a bunch of pull-ups as well as a bunch of toes-to-bar, which is going to be a new exercise for you. We are also going to incorporate a few new movements as well, specifically wall ball shots, and kettlebell swings. I suggest watching the videos to get an idea of proper form. I will also demonstrate before we begin.
"Every day is leg day" is one of the mottos of armyWOD, so you're going to get another smoking leg workout today.
As usual, we will do two groups at 15 minutes each and then switch. I'll post the scores later, if you provide them. Remember to provide AAR comments below in the comments.
Group 1:
5x toes to bar (alternate: elbows to bar, laying down toes to bar)
10x dumbbell thruster
14x dumbbell lunges (using same dumbbell set)
20x pushups (alternate: from the knees)
25x single under jump rope
AMRAP: 15 minutes
Group 2:
5x eight count pushups
5x pull-ups (alternate: ring rows or jumping pull-ups)
15x wall ball shots
20x kettlebell swings
AMRAP: 15 minutes
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