WARM-UP
ON A 8:00 RUNNING CLOCK
3 SETS
5 REPS OF IYT WITH LIGHT WEIGHT
INTO…
3 ROUNDS
:45 CARDIO @ MODERATE PACE
12 BANDED LAT PULL-DOWN
12 BANDED FACE PULLS
12 BANDED TRICEP EXTENSION
12 ALT. SHOULDER TAPS
STRENGTH
5-5-5-5*
WEIGHTED PULL-UPS
*WEIGHT STARTS LIGHT, BUILD TO HEAVY
WORKOUT
EMOM X 15 MINUTES
MIN 1 - 12/10 CAL BIKE
MIN 2 - :50 MAX STRICT PULL-UPS OR RING ROWS
MIN 3 - :50 MAX HAND RELEASE PUSH-UPS
(SCORE TOTAL REPS)
