WARMUP
MOBILITY (Coach Led)
5/5 Moose Antlers
10 Alt. Cossack Squats
10 Up Dog to Down Dog
10 Alt. Deadbugs
AMRAP X 8 MIN
10 Alt. Lunges* (2nd round, add KB/DB Goblet Lunges)
8 Ring Rows
6 Scap Push-Ups
:30 Dead Hang on Pull-Up Bar
5 Scap Pull-Ups
10 Sit-Ups
STRENGTH
EMOM x 6 MINUTES
Choose one Gymnastic Option…
Gymnastic Options…
3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
3-5 Banded Strict Pull-Ups
5-7 Ring Rows / Vertical Ring Rows
(No Measure)
WORKOUT
3 SETS*
AMRAP x 6 MINUTES
4 Pull-Ups
6 Hand Release Push-Ups
8 DB Goblet Alt. Lunges (50/35)
12 Sit-Ups
-Rest 1:30 b/t Sets-
*Restart at the beginning of each AMRAP.
(Score is Lowest Rounds & Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
