WARMUP
2 ROUNDS
:45 Cal Bike (Mod pace)
8 Tempo Ring Rows (:02 Pause at the top)
10 Tuck-Ups
12 Hollow Rocks
Into…
1-2 ROUNDS (Time Permitting)
:45 Cal Bike (Mod pace)
8 Scap Pull-ups (:02 Pause at the top)
10 V-Ups
12 Hollow Rocks
WORKOUT
EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Strict Pull-Ups
MIN 3 – 15/12 Cal Bike
MIN 4 – Max Toes to Bar
MIN 5 – Rest
(Score is Total Reps of Strict Pull-Ups + TTB)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
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