WARM-UP
3 SETS (10:00 CAP)
12 BANDED PULL-APARTS
:30 TUCK HOLD ( ON THE FLOOR)
9 RING ROWS
:30 ALT BOX STEP UPS (20”)
6 SLOW PUSH UPS
:30 PLANK ROTATIONS
EXTENDED WARM-UP
EMOM X 12 MINUTES*
MIN 1 - :30 MAX L-SIT HANG OR KNEE TUCK HANG
MIN 2 - :10 CHIN OVER THE BAR HOLD + :30 STRICT PULL-UPS
MIN 3 - :40 PLANK HOLD
*ATHLETE CAN COME OFF BAR AT ANY POINT AND THEN JUMP BACK UP.
WORKOUT
AMRAP X 7 MINUTES
12 DB FLOOR PRESS (50/35)(35/20)
10 SINGLE DB BOX STEP OVERS
(20)**
5-8 STRICT PULL-UPS
-REST 1:00-
AMRAP X 7 MINUTES
12 DB FLOOR PRESS (50/35)(35/20)
10 SINGLE DB BOX STEP OVERS (20”)
5-8 STRICT PULL-UPS
*PICK UP WHERE YOU LEFT OFF
**SINGLE DB HELD IN BACK RACK POSITION