WARMUP
2 ROUNDS
1:00 Row (Mod pace)
10 Supinated Band Pull-Aparts
10 Banded Upright Rows
10 Tuck-Ups
5 Scap Depressions + Scap Retractions
Into…
1-2 ROUNDS (Time Permitting)
:30 Cal Row (Hard pace)
10 V-Ups
10 Straight Arm Banded Lat Push-Downs
7 Kip Swings
WORKOUT
1.) AMRAP x 12 MINUTES
12/10 Cal Row
8 Toes to Bar
4 Bar Muscle-Ups
(Score is Rounds + Reps)
-Rest 2:00 b/t P1 & P2-
2.)
FOR TIME
50/40 Cal Row
25 Toes to Bar
15 Bar Muscle-Ups
25 Toes to Bar
50/40 Cal Row
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
1.) AMRAP x 20 MINUTES*
60/50 Cal Row
40 Toes to Bar
20 Bar Muscle-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
