WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 4 MINUTES
10 SUPINATED BANDED PULL APARTS
10 SCAP PUSH-UPS
10 SCAP PULL-UPS
10 HOLLOW ROCKS
INTO…
AMRAP X 4 MINUTES
:45 CARDIO (MODERATE PACE)
10 KIP SWINGS
10 AB-MAT SIT-UPS
SKILL
*GYMNASTICS OPTIONS
EMOM X 8 MINUTES
MIN 1 -2-3 STRICT PULL-UPS (BAND IF NEEDED)
MIN 2 - 1-2 STRICT CHEST TO BAR PULL-UP
WORKOUT
EMOM X 20 MINUTES
MIN 1&2 - 30/25 CAL CARDIO CHOICE
MIN 3 - :50 MAX PULL-UPS (STRICT/KIPPING/BUTTERFLY/CHEST TO BAR)
MIN 4 - :30 SIT-UPS
MIN 5 - REST
IMMEDIATELY INTO…
10 MIN ZONE 2 - RIDE/ROW/SKI
