CFT 04032020

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Table top pull ups! We’ve been suggesting these a lot as a modification for any pulling related movement. Worried you are going to lose your fitness during this time? Don’t be! We’re on a mission to make sure you will return to the gym as fit if not fitter than when the doors closed! #pullupmod #pullupmodification #roloathletics #workwithpurpose #focus

A post shared by Rolo Athletics (@competitivefemaletraining) on Apr 2, 2020 at 3:06pm PDT

3 rounds:
5 x 5 DB bench
5 x 5 chinese rows

Work up to tough:
Hang Power clean + Clean + Front squat
*Hang on the entire time"

EMOM x 20
1- 3 rope climbs
2- 50ft shuttle sprint
3- 5 bar muscle ups
4- 20ft handstand walk

AT HOME MODIFICATIONS

Bench and Row- use what you can- or sub out push-ups and renegade rows

HPC/Clean - use a broom, go heavy with DB's, or use a sandbag

Rope climbs- 20 Plank drags

Bar muscle ups- 10 table top pull ups