WARM UP
BAND MOBILITY
10-12 Supinated Band Pull-Aparts
10-12 Overhead Band Pull-Aparts
8/8 Single Arm Banded Upright Rows
10-12 Banded Strict Press
10-12 Banded Lat Push-Downs
10/10 Single Arm Dante Rows
Into…
2 ROUNDS
10 Ring Rows
10 Scap Pull-Ups→ 10 Kip Swings
10 Scap Push-Ups
10 Knee Push-Ups→ 10 Push Ups
10 Air Squats
CANDY
5 rounds for time of:
• 20 pull-ups
• 40 push-ups
• 60 squats
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
200 Pull-Ups
400 Air Squats
600 Air Squats
*P1 works while P2 rests. Split reps, movements, and work up as needed.
(Score is Time)
OPTIONAL COOL DOWN
1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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