09/22/2023 Friday’s Workout

WARMUP

AMRAP x 3 MINUTES
5 Banded Pull Aparts
5 Scap Push-Ups
5 Scap Pull-Ups
10 Alt. Deadbugs

Into…

AMRAP x 5 MINUTES
5 Banded Lat Push-Downs
5 Tuck-Ups
5/5 SA DB Arnold Press
5 Kip Swings

SKILL

EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Chest to Bar or Pull-Ups

(No Measure)

WORKOUT

3 ROUNDS FOR TIME
20 DB Floor Press (50/35)
25 Sit-Ups*
20 Pull-Ups

-Into-

2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
15 Chest to Bar Pull-Ups

-Into-

1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups*
10 Bar Muscle-Ups

*Option for 20 GHDs.

(Score is Time)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)