WARM UP
2 ROUNDS
40 Alt. Mountain Climbers
10 Scap Push-Ups
5/5 Thread the Needle–>10 Arm Haulers
10 Good Mornings–>10 KB Deadlifts
Into…
2 ROUNDS
10 Up-Downs–>10 Burpees
10 Russian KB Swings–>10 American KB Swings
10 Ring Rows
10 Scap Pull-Ups
SKILL
5 SETS
Complete One of the Below Gymnastics Options…
Gymnastics Option…
5 Vertical Ring Rows
5-7 Strict (Banded) Pull-Ups
5 Strict Chest to Bar Pull-Ups
3 Weighted Strict Pull-Ups
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
30 Burpees to Target*
30 KB Swings (53/35)
30 Chest to Bars**
*Target ideally 6″ above standing reach.
**Pull-Ups reduce by 10 each round, 30-20-10.
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Cardio Choice
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)