12/15/2020

AMRAP x 18 MINUTES

20/15 Cal Bike

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunge RX (50/35) CFC1 (35/20)

10 Chest to Bar Pull-Ups

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Adjust calories to be completed in less than 2:00.

Pull-Ups -- Adjust reps so the athlete can complete them in 2-3 quick sets.

Lunges -- First adjust load for athletes to complete reps unbroken. Adjust reps to 14 if needed.

*Movement Adjustments*...

Bike -- Sub for 25 Calorie Row or 400m Run.

Lunges -- Athletes can sub for Front Rack Squats, Goblet Squats, or Suitcase Step Ups.

Pull-Ups -- Athletes can sub for DB Bent Over Row, Ring Rows, Jumping Pull-Ups/C2B, or Pull-Ups. Athletes can perform a few C2B and then complete the reps with Pull-Ups to get more practice with the C2B today