WARMUP
TABATA, 8 ROUNDS :20 ON // :10 OFF
MVMT 1 – Banded Pull Aparts
MVMT 2 – Ring Rows
MVMT 3 – Single Unders
MVMT 4 – Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
200m Row
8 False Grip Vertical Ring Rows*
12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)
16 Double Unders (:20 Practice)
EXTENDED WARMUP
EMOM x 6 MINUTES
MIN 1 – 1-2 Strict Ring Muscle-Ups*
MIN 2 – EZ Cardio
*Option to perform 3-5 Strict Pull-ups
(No Measure)
WORKOUT
FOR TIME
800/600m Row
30 Alt. DB Front Rack Lunges (50/35)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
800/600m Row
*Option:
15 Ring Muscle-Ups
25 Bar Muscle-Ups
*Scaling options:
15 Burpee Pull-Ups
25 Pull-Ups
(Score is Time)
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