WARM-UP
3 MINUTES CARDIO CHOICE
INTO…
AMRAP X 5 MINUTES
10 ALT. LUNGES W/ ROTATION
10 SCAPULA PUSH-UPS
:20 ACTIVE HOLD ON PULL-UP BAR
:20 HOLLOW HOLD
STRENGTH
ACCUMULATE 2 MINUTES OF A DEAD HANG FROM PULLUP BAR
-REST 2:00-
ACCUMULATE 2 MINUTES OF A WALL SIT
-REST 2:00-
ACCUMULATE 2 MINUTES OF DB/KB FARMERS CARRY HOLD (70/50)(50/35)
WORKOUT
AMRAP X 20 MINUTES
10 PULL-UPS (KIPPING/BUTTERFLY/JUMPING-NO BANDS)
20 HAND RELEASE PUSH-UPS
30 SIT-UPS
40 AIR SQUATS
(SCORE TOTAL ROUNDS AND REPS)
