WARMUP
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull-Aparts
10 Lunge and Twists
5 Tempo Ring Rows (30X1)
Into…
2 ROUNDS
:30 Row
5/5 Lateral Step Ups
20 Crunches
10 Scap Pull-Ups
SKILL
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up
+
2 Chest to Bar Pull-Ups or Pull-Up
(No Measure)
WORKOUT
EVERY 6:00 x 3 SETS
750/600m Row
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
-Rest 2:00 b/t Sets-
(Score is Total Reps of Sit-Ups)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups*
:30/:30 Half Pigeon Stretch on Box
-Rest as Needed b/t Set-
(No Measure)
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