WARM UP
2 ROUNDS
10 Calf Raises + 10 Tib Raises
5 Is + Ys + Ts w/light plates or bodyweight
10 Scap Push-Ups
5 Scap Pull-Ups w/ Pause
Into…
2 ROUNDS
5 DB Strict Press→ 5 DB Push Press
30 Single Unders (option for Double Under practice)
5 Pike Push-Ups
5 Kip Swings
SKILL
EMOM x 6 MINUTES
1 Pull-Up
+
1 Chest to Bar
+
1 Pull-Up
+
1 Chest to Bar
(No Measure)
WORKOUT
10 ROUNDS FOR TIME
5 Handstand Push-Ups
10 Pull-Ups*
30 Double Unders
*Option for Chest to Bars.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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