WARMUP
1min Cardio (Bike / Row)
1 ROUND
20sec Toy Soldiers
20sec Knee Hugs
20sec Quad Pulls
20sec Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
1min Cardio (Bike / Row)
1 ROUND
20sec High Knees
20sec Butt Kickers
20sec Toe Walk
20sec Heel Walk
10 Scap Pull Ups
10 Box Jumps
1min Cardio (Bike / Row)
SKILL
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into…
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
WORKOUT
FOR TIME*
600m Bike / 500m Row
30 Pull-Ups
30 Box Crawl Overs (30/24)
1200m Bike / 1000m Row
15 Box Crawl Overs
15 Pull-Ups
*If you have a 20lb vest, wear it.
(Score is Time)
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