WARM-UP
1 ROUND
30 MOUNTAIN CLIMBERS
10 ALT. GROINERS
5 SQUAT THERAPY REPS
:10 HANG FROM PULL-UP BAR
INTO…
1 ROUND
30 ALT. SHOULDER TAPS
10 SUMO STANCE GOOD MORNINGS
5 SQUAT THERAPY REPS CLOSER TO THE WALL
10 SCAP PULL-UP
STRENGTH
3 SETS
12/12 SUPPORTED SINGLE ARM DB BENT OVER ROW
12 DB PULL-OVERS
MAX SINGLE DB SKULL CRUSHERS*
*GOAL IS TO HIT 15-20 REPS
-REST AS NEEDED B/T SETS-
WORKOUT
AMRAP X 5 MINUTES
15 AIR SQUATS
10 SIT -UPS
-REST 1:00-
3 ROUNDS FOR TIME
10 STRICT PULL-UPS OR RING ROWS
15 HAND RELEASE PUSH-UPS
20 ALT. DB SLIDES (ATHLETE CHOICEL, MOD)
-REST 1:00-
AMRAP X 5 MINUTES
15 AIR SQUATS
10 SIT-UPS
(SCORE IS TOTAL ROUNDS + REPS)