WARM-UP
EVERY 2:00 FOR THREE SETS
:45 ROW (INCREASING PACE)
10 BOX STEP UPS*
10 SCAP PULL-UPS*
SET 1 - 10 BOX STEP UPS & 10 SCAP PULL-UPS
SET 2 - 6 BOX JUMPS W/ STEP DOWN & 10 KIPPING SWINGS
SET 3 - 6 BOX JUMPS @ WORKOUT HEIGHT & 10 BIG KIPPING SWINGS
SKILL
ON A 12:00 RUNNING CLOCK
DRILL BAR MUSCLE UPS / CHEST TO BAR PULL-UPS/PULL-UPS
*FOCUS ON HIPS TO BAR TO BAR MUSCLE UP (INCLUDING PRESS DOWN) & PRESSING
DOWN ON THE BAR IN THE BACK OF THE SWING OF THE PULL-UP.
WORKOUT
FOR TIME
1500M/1250M ROW
IMMEDIATELY INTO…
6 ROUNDS
6 BAR MUSCLE UPS / CTB PULL-UPS/PULL-UPS
6 BOX JUMPS (30/24)
IMMEDIATELY INTO…
1500M/1250M ROW
(SCORE IS TIME)
