Slow Mo Top to Top Pull Up: Set the bar height for “knees on the floor” pull ups. Athletes position themselves at the top of the pull up with chin over the bar, head in a neutral position, and spine in “hollow”. Push back and away into a hollow position and maintain until under the bar. Keeping toes planted, push forward into “Superman”. Reverse the pattern to return to the top. Hold 3 sec. Repeat
Rock Around the Clock:
Set up 12 cones in a large circle to represent the face of a clock. Athletes perform the designated number of reps of the established movement at each cone.
Each time an athlete completes the Front Squats at 12 o’clock, Three Pull Ups before starting again at 1 o’clock
Odds: Front Squats
Evens: Push Press