WARMUP
1 ROUND
10 Up-Downs
10 Scap Pull-Ups
10 Alt. Lunges
10 Alt. DB Bent Over Row
Into…
1 ROUND
5 Up-Down + Push-Up
10 Kip Swings
10 Alt. Step-Ups
10 Alt. DB Plank Row
Into…
1 ROUND
5 Burpees
10 Dynamic Kip Swings
10 Box Jumps
5 DB Renegade Rows
WORKOUT
4 SETS FOR MAX REPS
1:00 – Burpees to Target*
1:00 – Gymnastic Pull Option**
1:00 – Box Jumps (24/20)
1:00 – DB Renegade Rows (Athlete Choice)
-Rest 1:00 b/t Sets-
*Target is 6″” above standing reach
**Pulling Options…
Ring Row
Jumping Pull-Up
Pull-Up (Kipping or Strict)
(Score is Total Reps)
POST WORKOUT STRENGTH
Bench Press for load:
10-10-10*
*Start Light and build to Moderate. All Sets unbroken and with a clear :01 pause at top and bottom.
(Score is Weight)
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