WARMUP
2 ROUNDS
200m Run
10 Scap Pull-Ups
10 Ring Rows
10 Walking Lunge
15 Hollow Rocks
12 Alt. Supermans
Into..
1 ROUND
8 Kip Swings
:15 HS Hold (:15 DB OH Hold)
8 Kipping Knees to Chest
3 Slow Eccentric SHSPU
8 Toes To Bar
4 SHSPU or 6 DB Strict Press
PARTNER WORKOUT
IN TEAMS OF 2…
6 ROUNDS FOR TIME
40 Walking Lunges
30 Chest to Bars or Pull-Ups
20 Toes to Bar or Toes to Something
20 Strict Handstand Push-Ups or DB Strict Press
*P1 works while P2 rests. split work as needed.
(Score is Time)
SOLO WORKOUT OPTION
10 ROUNDS FOR TIME
24 Walking Lunges
12 Chest to Bars
8 Toes to Bar
6 Strict Handstand Push-Ups
(Score is Time)
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
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