WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 4:00
10 PVC PASS THROUGHS
:20 ACTIVE HOLD ON PULL-BAR + 5-10 KIP SWINGS
5 INCHWORM WALKOUTS + PIKE
INTO…
EMOM X 6 MINUTES
MIN 1 - BAR MUSCLE UP/ JUMPING BAR MUSCLE UP PROGRESSIONS
MIN 2 - 10 ALT. DB SNATCH
SKILL
EMOM X 8 MINUTES
1-8 BAR MUSCLE UPS / JUMPING BAR MUSCLE UPS
WORKOUT
FOR TIME
50/40 CAL ROW
50 PULL- UPS
50 ALT. DB SNATCH
50 BURPEES
50/40 CAL ROW
