WARMUP
AMRAP X 10 MIN
1:00 Bike
10 Banded Lat PushDowns
5 Scap Pull-Ups
10 Empty BB Strict Presses
10 Kip Swings
5 Tuck-Ups
10 Empty Barbell Push Press
SKILL
EMOM x 5 MINUTES*
1 Chest to Bar
+
2 Toes to Bar
*Complex is meant to be completed unbroken.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
15 Toes to Bar
15/12 Cal Bike
10 Chest to Bar
10 Shoulder to Overhead (135/95)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
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