WARMUP
3 ROUNDS
10 Lunge → Air Squats → Empty BB Front Squats
10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar
5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups
EXTENDED WARMUP
ON AN 8:00 RUNNING CLOCK…
Practice Chest to Bar Pull-Ups or Pull-Up Practice*
*Options…
Banded Strict Chest to Bar Pull-Ups
Pausing Chest to Bar Pull-Ups
2-for-1 Chest to Bar Pull-Ups
Pull-Up or Banded Pull-Up Practice
(No Measure)
WORKOUT
1.) AMRAP x 10 MINUTES
2-4-6-8-and so on…
Front Squats (95/65)
Burpees Over Bar
Chest to Bar Pull-Ups
(Score is Total Reps)
2.) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Foam Roll Lats
:45/:45 Standing Side Lat Stretch
1:00 Rig Assisted Lat Stretch
(No Measure)
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