WARMUP
AMRAP X 12 MIN
100m Row
10 Hollow Rocks
10 Banded Pull-Aparts
5 Tempo Ring Rows (30X1)
:10 Active Hang
5 Scap Pull-Ups + 5 Kip Swings
SKILL
5 SETS
2 Kip Swing
+
2 Kip Swing + Knees-Up
+
1 Pull-Up or Pull-Up Attempt
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
FOR TIME
40 Pull-Ups*
1000/800m Row**
40 Pull-Ups*
*Chest to Bar Pull-Ups Optional
**Option to Run 800m
(Score is Time)
FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
Share this page