WARMUP
3 min Bike
*By the end of the 3:00 everyone should have a RPM range they plan to hold in the workout.
Into…
3 ROUNDS
5 Calf + Tib Raises
:30 Jump Rope Practice
10 Slow Ring Rows
:15 Dead Hang on Rig
:15 Active Hang on Rig
STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
60 Double Unders
30/25 Cal Bike
15 Pull-Ups
30 Double Unders
15/12 Cal Bike
7 Pull-Ups
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
