WARMUP
MOBILITY ROUND (COACH LED)
5 Inchworm + Push Up + Bootstrapper
5/5 Groiner + Twist
10 SLOW Air Squats
10 Banded Pass Throughs
15 Banded Pull Aparts
15 Banded OH Pull Aparts
Into…
2 ROUNDS
8 WB Front Squats
8 WB Strict Press (RND 2: Push Press)
8 Scap Pull Ups (RND 2: Kip Swings)
8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU)
STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
50 Wall Balls (20/14)
30 Pull-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
270 Wall Balls (Athlete Choice
170 Pull-Ups or Ring Rows
*P1 works while P2 rests. Partition movements as needed and split work as needed.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 Foam Roll Lats
-Rest as Needed b/t Sets-
(No Measure)