WARM UP
1 ROUND
6 Inch Worms w/ Push Up
6/6 Leg Swings Forward and Backward
6/6 Leg Swings Side to Side
10 Alt Cossack Squats
10 Air Squats
10 Up-Downs
Into…
2 ROUNDS
1 min Cardio Choice
10 WB Front Squats→ 10 Thrusters
8 Ring Rows
8 Kip Swings
6 Burpees
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastics…
Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Bar Muscle-Up
ADV – Bar Muscle-Ups
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
32/24 Cal Bike
30 Wall Balls (20/14)
20 Burpees
10 Bar Muscle-Ups
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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