11/10/2021 Wednesday Workout

WARMUP
AMRAP x 7 MINUTES
1min Bike/Row
:45 Plank
8 Scap Pull-Ups*
8 Up-Downs*
:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)
Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Drills (30sec total each movement)…
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Leg Swings

WORKOUT
5 ROUNDS FOR TIME
1200m Bike / 500m Row
21 Sit-Ups*
15 Pull-Ups
9 Burpees
*GHD Optional
(Score is Time)