WARM UP
3 ROUNDS
:30 Bike
15 Banded Pull-Aparts
5 Tempo Ring Rows (3111)
5 Scap Pull-Ups + 5 Kip Swings
WORKOUT
FOR TIME
40/30 Cal Bike
40 Pull-Ups
60/50 Cal Bike
30 Chest to Bars
80/70 Cal Bike
20 Bar Muscle-Ups
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :50 Foam Roll Lats
MIN 3 – :50 Child’s Pose
(No Measure)
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