WARMUP
1:00 Plank Hold
Immediately Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Air Squats
5 Push Ups + Shoulder Taps*
Immediately Into…
1:00 Plank Hold
*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep
SKILL
EMOM x 10 MINUTES
MIN 1 – 100m Run + 10 Perfect Air Squats*
MIN 2 – :45 Ring Drill**
*Increase pace of run each set.
**:15 Top of Ring Hold
+ :15 Rest (Off Rings)
+ :15 Ring Dip Hold
(No Measure)
WORKOUT
3 SETS
ON A 4:00 RUNNING CLOCK…
300m Run
12 Strict Ring or Bench Dips
10 Front Squats (135/95)
Max Up-Downs Over the Bar in time remaining
-Rest 2:00 b/t Sets-
(Score is Reps)
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