WARMUP
2 ROUNDS
1:00 Bike
10 Scap Push-Ups
10 Scap Pull-Ups
:10 Hollow Hold
:10 Arch Hold
Into…
2 ROUNDS
:30 Legs only Bike
5 Knee Push-Ups
5 Ring Rows OR 2 Strict Pull-Ups
5 Small Kip Swings
SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+
1 Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Kip Swing
(No Measure)
WORKOUT
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 25/20 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
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