WARM-UP
AMRAP X 6 MINUTES
100 METER JOG
:30 ACTIVE HOLD FROM PULL-UP BAR
6 ALT. BOX STEP OVERS
SKILL
(UPPER BODY GYMNASTICS BODY WEIGHT WORK)
3 SETS
3-5 NEGATIVE PULL-UPS
:30 GYMNASTIC PLANK
INTO…
3 SETS
5-10 STRICT PULL-UPS
:45 HOLLOW HOLD
WORKOUT
(MID ANAEROBIC / AEROBIC USE BODY KB’S/ JUMPING)
E3MOM X 15 MINUTES
400 METER RUN
15 RUSSIAN KB SWINGS
10 BOX JUMP OVERS
(SCORE IS SLOWEST TIME)
