WARM UP
400m Run or 2 Min Cardio Choice
Into…
Line Drills (25ft Lengths)
Figure 4 Stretch
Inch Worms
Bunny Hops
High Knees
Butt Kickers
Into…
2 ROUNDS
200m Jog or 1 Min Cardio Choice
40 Single Unders*
10 Ring Rows
*Double unders in round 2.
SKILL
EMOM x 6 MINUTES
1 Kip Swing
+
1 Hips to Rings
+
1 Muscle-Up
(No Measure)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
2 Ring Muscle-Ups or Burpee Pull-Ups
35 Double Unders
100m Run
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION
AMRAP x 20 MINUTES
5 Ring Muscle-Ups
80 Double Unders
400m Run
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)