WARMUP
3 ROUNDS
1:00 Row (EZ→ MOD→ HARD)
10 Strict Sit-Ups
10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows
10 Reverse Lunges → Forward Lunges → KB Goblet Lunges
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – Complete One Complex Option…*
MIN 2 – EZ Row
*Option 1:
1 Big Kip Swing
+
1 Hips to Rig
+
1 Bar Muscle-Up
Or…
Option 2:
1 Kip Swing
+
1 Big Kip Swing
+
1 Pull-Up
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
25/20 Cal Row
20 DBL KB Front Rack Lunges (53/35)
15 Sit-Ups
*Every 1:30 including 0:00, complete 3 Bar Muscle-Ups.
(Score is Total Rounds + Reps)
BMU Option 1: Up-Down Jumping Bar Muscle-Up
BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up
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