WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
:10 DEAD HANG
:20 ACTIVE HANG
10 WALL BALL THRUSTERS
10 STEP-UPS
:30 HOLLOW HOLD
INTO…
1 ROUND
10 RING ROWS
10 WALL BALL THRUSTERS
:30 WALL BALL STEP OVERS
:30 SUPERMAN HOLD
SKILL
EMOM X 8 MINUTES
MIN 1 - :20 SUPERMAN HOLD + :20 HOLLOW BODY HOLD
MIN 2 - 3 SCAP PULL-UPS + 3-5 KIP SWINGS
INTO…
3 SETS*
1 STRICT PULL-UP
+
2 PULL-UPS
-REST AS NEEDED B/T SETS
*TRY TO KEEP THE COMPLEX UNBROKEN
WORKOUT
FOR TIME
10 PULL-UPS
15 WALL BALLS (20/14)(14/10)
20 DOUBLE DB BOX STEP OVERS (50/35)(35/20)(24/20)
20 PULL UPS
30 WALL BALLS
40 SINGLE DB BOX STEP OVERS
30 PULL-UPS
45 WALL BALLA
60 BOX STEP OVERS
(SCORE TIME)