WARM-UP
AMRAP X 6 MINUTES
200 METER RUN
10 PUSH-UPS W/ ROTATION
5-10 SCAP PULL-UPS
12 ALT.COSSACK SQUATS
STRENGTH
EMOM X 9 MINUTES
MIN 1 - MAX STRICT PULL-UPS
MIN 2 - :40 HOLLOW HOLD
MIN 3 - 10 TEMPO HEELS ELEVATED KNEES OVER TOES SQUATS
WORKOUT
FOR TIME
3 ROUNDS
400 METER RUN
IMMEDIATELY INTO…
3 ROUNDS
4 PULL-UPS
8 PUSH-UPS
12 AIR SQUATS
(SCORE IS TIME)
AB CHALLENGE
10 STARFISH SIT-UPS
10 V-UPS
10 DEADBUGS
