WARMUP
1 PREP ROUND* (COACH LED)
10-12 Supinated Band Pull Aparts
10-12 Banded Upright Rows
10-12 Overhead Band Pull-Aparts
6/6 Crossbody Band Pull-Aparts
10-12 Straight Arm Banded Push-Downs
*Use a light-moderate band tension.
Into…
AMRAP x 6 MINUTES
40 Single Unders*
10/8 Cal Row
8 Ring Rows
6 Scap Pull-Ups
*At 3:00 option to switch to 25 Double Unders.
SKILL
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing
(No Measure)
WORKOUT
FOR TIME
125 Double Unders
Into…
10-20-30-20-10
Cal Row*
Chest to Bars
Into…
125 Double Unders
*Alt. Cals: 8-15-25-15-8
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
