WARMUP
3 SETS
:30 Bike/Row (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
20 Crossbody Mountain Climbersg
*2 Hands on 1 Ring (hand over hand) and pull towards the chest
STRENGTH
Tabata L-Sit & L-Hang
6min Total – Alternating Minutes
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 9 Chin Ups + Max Cal Bike
MIN 3&4 – 60 Crossbody Mountain Climbers (R=1,L=2) + Max Slam Balls (Athlete Choice)
(Score is Reps)
AFTER PARTY
EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks
(No Measure)
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