WARMUP
AMRAP X 9 MIN
10 Groiners
10 Lunges
10 Ring Rows
30 Single Unders
10 Banded Straight Arm Lat PushDowns
10 Back Rack Lunges
10 Kip Swings
SKILL
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
36 Double Unders
12 Back Rack Alt. Lunges (115/75)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
Share this page