WARMUP
2 ROUNDS
10 Groiners + Twist
5 Push-Up to Pike
5 Air Squats
5 Ring Rows
Into…
2 ROUNDS
10 Elbow Punches
5 BB Push Press
5 BB Front Squats
10 Hollow Rocks → Arch Rocks
SKILL
1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*
-Rest As Needed b/t Sets-
*:01 Pause in Hollow + :01 Pause in Superman.
(No Measure)
2.) 2 SETS
3x 2-for-1 Pause Pull-Ups*
-Rest As Needed b/t Sets-
*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.
(No Measure)
3.) 2 SETS
3-5 Kipping Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
“FRAN”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
PARTNER FINISHER
FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks
*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.
(No Measure)
