2022/05/28 Lessonplan
RX
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds each for time with a partner:
150-m run
10 sit-ups
10 burpees
PARTNER WARM-UP | 7:00
AMRAP 7:
Partner 1: 150-m run
Partner 2: AMRAP: 3 push-ups, 6 sit-ups, 9 air squats
KNEES-TO-ELBOWS PROGRESSION | 7:00
Position on the pull-up bar
Kip swing
2 kip swings + 2 knees above hips
2 kip swings + 2 knees to chest
2 kip swings + 2 knees-to-chest + 1 knees-to-elbows
Multiple knees-to-elbows
EARN RX’D BURPEES | 2:00
1 set:
:30 burpees
COOLDOWN STRETCH | 3:00
3 sets:
:30 upward dog stretch
:30 calf stretch/side
