WARMUP
1 min Bike
Into…
AMRAP x 5 MINUTES
5 Up-Down + Scap Pull-Ups
5/5 Single Arm Ring Rows
5 Sumo Good Mornings
20 Single Unders*
* Single Unders switch Double Unders if able at halfway point.
SKILL
3 SETS
5 Strict Pull-Ups (Option to use band)
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is…
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
4 SETS FOR MAX REPS
MIN 1 – Sumo Deadlift High Pulls (95/65)
MIN 2 – Up-Downs Over Bar
MIN 3 – Double Unders
MIN 4 – 600/500m Bike
MIN 5 – Rest
(Score is Total Reps)
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