WARMUP
4 min AMRAP
100m EZ Row
10 Forward lunges
10 Backward lunges
10 Ring rows
10 Calf Raises
100m EZ Row
Into..
2-3 ROUNDS (5 MIN CAP)
:30 BIke @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 200/150m Row
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Box Jumps (24/20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
POST WORKOUT SKILL
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
Option to perform:
3 Kip Swings
+
2 Dynamic Kips*
+
1 Pull-Up
*Pulling Knees-Up Behind the Bar.
Share this page