Strength & Mobility
3 rounds
behind the neck strict press x 4-6 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
15-12-9
toes to bar
burpees
x2 rounds, rest=work
15 minute cap
Notes
Today’s workout is a couplet of toes to bar and burpees. You will perform 15 reps of each movement, then 12 reps of each movement, then 9 reps of each movement. You will then rest for the same amount of time it took to complete this work before doing a second round through the whole thing. Your score is the total time it takes to complete both rounds, including the rest.
The toes to bar should be completed in no more than 3 sets per round. This means you should be able to get at least 5 reps at a time for multiple sets with short breaks. You may substitute straight leg raises, knee raises, v-ups, or sit ups.
You should be able to complete burpees at a pace of atleast 15 per minute. If you are significantly slower than that, consider slightly reducing the amount of burpee reps.