WARM UP
2 ROUNDS
10 Good Mornings
5/5 Groiners with a twist
:30 Hollow Hold
10 Superman Lifts
5/5 Cat Cow
Into…
2 ROUNDS
10 Step-Ups (Box Jumps 2nd Round)
10 BB RDL
6 Scap Pull-ups (Kip Swings 2nd Round)
10 Ring Rows (Jumping Pull-ups 2nd Round)
ROY
Five rounds for time:
25 Pull-ups
225/155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
4 ROUNDS FOR TIME
40 Deadlifts (Athlete Choice)
50 Box Jumps (Athlete Choice)
60 Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
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