WARMUP
AMRAP x 3 MINUTES
:30 Cardio Choice
8 Tuck-Ups
8 Ring Rows
Into…
AMRAP x 3 MINUTES
:30 Cardio Choice
6 V-Ups
6 Kip Swing
WORKOUT
EMOM x 28 MINUTES
MIN 1 – :45 Max Strict Pull-Ups
MIN 2 – :45 Cardio Choice (Cals)
MIN 3 – :45 Max Toes to Bar
MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*
*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip
(Score is Total Reps of Pull-Ups, Cals, & TTB)
OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Olympic Wall Squat
-Into-
5:00 Foam Roll As Needed
(No Measure)
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