WARMUP
ON A 7:00 RUNNING CLOCK…
400m Run
Immediately Into…
AMRAP in Time Remaining of
:10 Bar Hang
5 Scap Pull-Ups
:10 Bar Hang
10 Tuck-Ups
10 Push-Ups
SKILL
2 SETS FOR QUALITY*
3-5 Strict Knee Raise
3-5 Strict Toes to Bar
3-5 Kipping Knee Raise
3-5 Kipping Toes to Bar
*Athlete can jump down between movements.
-Rest as Needed b/t Sets-
(No Measure)
WORKOUT
EMOM x 18 MINUTES
MIN 1 – :50 Max DB Renegade Rows (50/35)*
MIN 2 – :50 Max Toes to Bar
MIN 3 – 100m Weighted Run**
*1-Rep of RR = Push-Up / Row L / Row R
**Carry 1 DB for Weighted Run
(Score is Reps)
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