WARMUP
PROGRESSIVE SETS (8:00 Max)
1 SET
:20s Tuck Hold
10 Up Downs
10 Scap Push Ups
5/5 SA DB Bent Over Row
1 SET
:20s Supinated Grip Dead Hang
10 Burpees
10 Plank Shoulder Taps
10 No Push Up Renegade Rows
1 SET
:20s Active Hang
10 DB Burpees
10 Tuck Ups
10 DBL DB Swings
EXTENDED WARMUP
3 SETS FOR QUALITY
:30-:45 Hollow Hold or Rocks
10 V-Ups
10 Perfect Kip Swings
(No Measure)
WORKOUT
3 SETS FOR TIME
10 Toes to Bar
20 DBL DB Hang Power Snatch (35/20)
10 Toes to Bar
10 DB Renegade Rows*
10 Toes to Bar
5 DB Devil’s Press
*1 Rep = Push-Up + Row L + Row R
-Rest 1:30 b/t Sets-
(Score is Total Time)
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