Tuesday 23.07.24

Give Emily a hand! Gameshow social night is coming up. Info here. Fitness:

A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip)

*If you don't 3 reps on a Chin Up yet:

Min 1 - 4: Near Max Chin over bar Hold

Min 5 - 7: 1 sec Chin over bar hold + slow lower + 3 sec hang at bottom

Min 8 - 10: 6 - 8 Banded Chin Ups

B. 3 Rounds for time:

300m Run

30/24 Calorie Ski

30/24 Calorie Row

300m Run

- 2 min rest -

*30 min time cap

**If your first rounds takes more than 8 minutes then take 10 Calories off your machines for the next 2 rounds.

Performance:

See Fitness

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