WARMUP
3 ROUNDS
1:00 Bike
20 Crunches
15 Banded Pull Aparts
10 Scap Pull-Ups*
5 Ring Rows w/ Pause at Top
*1st Round perform 10 Scap Pull-Ups
2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards
3rd Round perform 10 Small Kip Swings
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Kipping and Butterfly C2B Pull-Ups
(No Measure)
WORKOUT
2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups
*Pick up where you left off.
-Rest 2:00 b/t Sets-
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Lats
(No Measure)
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