Warm-Up
2:00 Bike
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps
Into…
2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups
*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups
Skill
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
Workout
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
(Score is Rounds + Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
(Score is Reps)
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
Share this page