WARMUP
ON AN 8:00 RUNNING CLOCK…
2 sets
10 Air Squats
8 Ring Rows
6 Tuck Ups
Into…
2 Sets
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Lunges
10 Sit-Ups
2 Sets
10 Banded Lat Pull-Downs
10 Alt. KB Goblet Lunges
10 Burpees
10 V-Ups
SKILL
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups
(No Measure)
WORKOUT
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats
(Score is Time)
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