WARM-UP
AMRAP X 4 MINUTES
100 METER JOG
10 SCAPULA PUSH-UPS
5 SCAPULA PULL-UPS
INTO…
EMOM X 8 MINUTES
MIN 1 - 10 RING ROWS
MIN 2 - 10 HAND RELEASE PUSH-UPS
FUNCTIONAL STRENGTH
3 SETS
20 SINGLE DB BENT OVER ROWS
+
20 SINGLE DB FLOOR PRESS
+
20 SINGLE DB HEELS ELEVATED FRONT SQUATS
-REST AS NEEDED B/T SETS
WORKOUT
AMRAP X 12 MINUTES*
400 METER RUN
MAX SET OF STRICT PULL-UPS
MAX SET OF STRICT RING DIPS
*MODIFY THE GYMNASTIC MOVEMENTS IN ORDER TO PERFORM 10 REPS OF EACH MOVEMENT WHEN FRESH.
