WARM-UP
2:00 CARDIO CHOICE
INT0…
AMRAP X 4 MINUTES
:20 ACTIVE HANG FROM PULL-UP BAR
5/5 SINGLE LEG RDL
:20 HOLLOW HOLD
:20 SUPERMAN HOLD
STRENGTH/SKILL
3 SETS
5-10 BODYWEIGHT ROWS (FROM BARBELL SET UP IN THE RACK/ FEET ELEVATED ONTO BENCH)
SUPERSET W/
:30 GYMNASTIC PLANK
INTO…
3 SETS
5-10 STRICT PULL-UPS
SUPERSET W/
5-10 BARBELL ROLLOUTS
WORKOUT
AMRAP X 15 MINUTES
10 PULL-UPS
20PUSH-UPS
30 SIT-UPS
40 AIR SQUATS
