06/06/2023 Tuesday’s Workout

WARMUP

GENERAL WARM-UP (10 MINUTES)
EMOM x 5 MINUTES (Assault Bike)
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 @ RPM 45-50
MIN 3 – :45 @ RPM 50-60
MIN 4 – :45 @ RPM 60-65
MIN 5 – :45 @ RPM 65-70+

Into…

2-3 ROUNDS
10 Ring Rows
8 Scap Pull-Ups
6 Hollow Rocks
6 Superman Rocks

SKILL

1.) 2 SETS
3 Reps of 2 Kip Swing + 1 Pull Up (OR 3 Kip Swings + 2 Dynamic Kip Swings)
-Rest As Needed b/t Sets-

2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars (OR 2 Dynamic Kip Swings + 2 Half Pull Ups)

-Rest As Needed b/t Sets-

3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up (OR 3 reps of 2 Kip Swings + 1 Pull Up or 3-5 Jumping Pull Ups)

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups
20/15 Cal Bike
15 Chest to Bars
15/12 Cal Bike
9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

OPTIONAL AFTER PARTY

EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Bike

*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts

(No Measure)