WARMUP
2 SETS
10/8 Cal Bike (Easy Pace)
8 Lunge-Lunge-Squat*
8 Scap Pull-Ups
:20 Dead Hang
*Switch to 8 Alt. Step-Ups for the second set.
Into…
2 SETS
10/8 Cal Bike (Moderate Pace)
8 Box Jumps @ 20in*
8 Ring Rows**
*Switch to 4+4 Box Jumps (4 reps @ 24in and 4 reps @ 30in) for the second set.
**Switch to 8 Vertical Ring Rows for the second set.
WORKOUT
3 SETS
AMRAP x 7 MINUTES*
Reps Box Jumps**
10/8 Cal Bike
10 Strict Pull-Ups or 15 Ring Rows
-Rest 2:00 b/t Sets-
*Restart from the beginning of each AMRAP.
**AMRAP 1= 15 Reps @20
AMRAP 2= 10 Reps @24/20
AMRAP 3= 5 Reps @30/24
(Score is Lowest Rounds + Reps)
COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
:45/:45 Foam Roll Lats
10 Alt. Calf Piked Calf Stretches
1:00 Foam Roll Upper Back
-Rest as Needed b/t Sets-
(No Measure)