1-2-3-4-5-6-7

HSPU

Strict Pull-Ups

Then

:30 All Out Airdyne

10 Burpees

20 Wall Ball 20#/16#

2 Minute Rest

:45 All Out Airdyne

15 Burpees

30 Wall Ball

2 Minute Rest

1:00 All Out Airdyne

20 Burpees

40 Wall Ball

Post both times.

Coaching Tips: Scale load and movement to match your current fitness level.  The first part of the workout is a HSPU, Pull-Up ladder.  Do 1 HSPU, then 1 strict pull-up, 2 HSPU, 2 strict pull-ups, etc.. until you finish with 7 and 7.  Kipping is allowed on the HSPU but not on the pull-ups, they are to be done strict from a dead hang.  If you can not do strict pull-ups, you may use a band to assist you, just do not kip.  Part two is some Airdyne fun for all of you who have been missing it.  All out on the airdyne followed by burpees and wall ball.  CFEC standards apply to the burpees, chest to deck, maintain a tight rigid plank in the push-up, keeping your knees off of the ground.

Beach workout video coming soon…