WARM-UP
1 ROUND
1:00 CARDIO EZ
10 BANDED PULL APARTS
10 SCAP PULL-UPS
10 AIR SQUATS*
INTO…
1 ROUND
:45 CARDIO MOD
10 SUPINATED BANDED PULL APARTS
8 SMALL KIP SWINGS
8 ALT. COSSACK SQUATS
INTO…
1 ROUND
:30 CARDIO HARD
10 STRAIGHT ARM BANDED LAT PULL DOWNS
6 BIG KIP SWINGS 6 NARROW STANCE SQUATS
*HOLD THE BOTTOM OF ALL THE SQUATS FOR :01 IN A DEEP SQUAT POSITION
EXTENDED WARM-UP
EMOM X 10 MINUTES
MIN 1 - :40 PISTOL SQUAT PRACTICE*
MIN 2 - 2-4 REPS OF BAR MUSCLE UPS OR CHEST TO BAR PRACTICE**
*PISTOL SQUAT OPTIONS
NARROW STANCE AIR SQUATS
LATERAL BOX STEP-UPS
PISTOL BOX SQUATS
**BAR MUSCLE UP OPTIONS
HIPS TO BAR KIP DRILL
JUMPING BMU
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
8 BAR MUSCLE UPS
16 ALT. PISTOLS OR 30 AIR SQUATS
MAX CAL CARDIO REMAINING TIME
-REST 1:00 B/T SETS-
(SCORE IS TOTAL CALS)
BMU- OPTION 1 : JUMPING BMU
BMU OPTION 2 : BURPEE CHEST TO BAR PULL-UPS
COOL DOWN
FOR RECOVERY
5:00 FOAM ROLL LEGS + BACK
