WARM-UP
AMRAP X 4 MINUTES
1OO METER JOGG
30 ALT. SHOULDER TAPS
:10 DEAD BAR HANG + :10 ACTIVE BAR HANG
:20 HOLLOW HOLD
INTO…
AMRAP X 4 MINUTES
100 METER JOGG
5 STRAIGHT LEG SIT-UPS + 5 BUTTERFLY SIT-UPS
10 SCAP PULL-UPS
10 KIP SWINGS
WORKOUT PREP / SET UP
3 ROUNDS @ 60-65%
100 METER RUN
6 SIT-UPS
5 PULL-UPS
WORKOUT
AMRAP X 9 MINUTES
200 METER RUN
12 SIT-UPS
9 PULL-UPS
-REST 2:00-
AMRAP X 9 MINUTES
100 METER RUN
12 SIT-UPS
15 PULL-UPS
-REST 2:00-
FINISHER
INT TEAMS OF 2
120/100 CAL ROW
