WARMUP
1:00 EZ Bike
10 Alt. Step-Ups
8 Air Squats
6 Ring Rows
INTO…
:45 MOD Bike
5/5 Single Leg Step-Ups
8 Med Ball Front Squats
6 Scap Pull-Ups
INTO…
:30 FAST Bike
10 Box Jumps
8 Med Ball Thrusters
6 Jumping Pull-Ups
EXTENDED WARMUP
EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 – 3 Strict Pull-Ups + 5 Kipping Pull-Ups
MIN 2 – 5 Tall Box Jumps
MIN 3 – :45 Squat Hold
(No Measure)
WORKOUT
2 SETS FOR TIME
40/30 Cal Bike
40 Box Jumps (24/20)
40 Wall Balls (20/14)
40 Pull-Ups
-Rest 3:00 b/t Sets-
(Score is Total Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES
40/30 Cal Bike*
P1 completes 40/30 cal bike while P2 completes Max Box Jumps. Once P1 finishes the bike, partners switch roles. Score is total Box Jumps.
-Rest 1:00 b/t AMRAPS-
AMRAP x 12 MINUTES
40 Wall Balls*
*P1 completes 40 Wall Balls while P2 completes Max Pull-Ups. Once P1 finishes the WB, partners switch roles. Score is total Pull-Ups.
(Score is Total Reps of Box Jumps + Pull-Ups)