WARM UP
2 ROUNDS
15 Banded Pull Aparts
15 Banded Upright Row
15 Banded Bent Over Row
:30/:30 Banded Lat Distraction
AMRAP x 5 MINUTES
:30 Bike
20 Single Unders*
5 Scap Pull-Ups w/ Pause
5 Kip Swings
*Switch to 15 Double Unders after two rounds.
SKILL
4 SETS
1 Strict Toes to Bar
+
2 Toes to Bar
+
4 Alt. Toes to Bar
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Bar
(Score is Total Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)
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