WARM-UP
EMOM X 6 MINUTES
MIN 1 - 100M RUN @ MOD PACE +MAX ALT. LUNGES
MIN 2 - 10 SCAP PULL-UPS + MAX RING ROWS
MIN 3 - 10 SCAP PUSH-UPS + MAX HAND RELEASE PUSH-UPS
MIN 4 - 100M RUN @ MOD PACE + MAX AIR SQUATS
MIN 5 - 10 SCAP PULL-UPS + 10 RING ROWS
MIN 6 - 10 SCAP PUSH-UPS + MAX HAND RELEASE PUSH-UPS
STRENGTH
1X5 @ 75%
1X3 @ 85%
1X1 @ 95%
BACK SQUAT*
BASE LOAD OFF OF HOW YOUR BODY IS FEELING.
WORKOUT
AMRAP X 15 MINUTES*
5 PULL-UPS
10 PUSH UPS
15 AIR SQUATS
*AFTER EVERY TWO ROUNDS, COMPLETE A 200M RUN.
(SCORE IS ROUNDS + REPS)
