WARM UP
1 min Bike
Into…
2 ROUNDS
8 Scap Pull-Ups →8 Kip Swings
8 Alt. Lunges
:30 Plank Hold→:30 Dead Hang Hold
8 Hanging Lat Pressdowns
8 Alt. Step-Ups→8 Box Jumps
:15 Chin Over the Bar Hold
STRENGTH
4 SETS
1:00 Plank Hold
:30 Handstand Hold*
:30 Dead Hang Hold
:15 Chin Over the Bar Hold
-Rest As Needed b/t Sets-
*Option for Wall or Freestanding.
(No Measure)
WORKOUT
4 SETS
30/25 Cal Bike
15 Toes to Bar or Toes to Something
30 Box Jumps (Athlete Choice)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
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