WARM-UP
200 M RUN
INTO…
AMRAP X 4 MINUTES
5 SCAPULA PULL-UPS
5 SCAPULA PUSH-UPS
10 BANDED PULL APARTS
INTO…
AMRAP X 4 MINUTES
:20 HOLLOW HOLD
5 KIP SWINGS
1O RING ROWS
5 PUSH-UPS TO PIKE
STRENGTH
ON A 20:00 RUNNING CLOCK
BUILD A HEAVY 1 REP BENCH PRESS
WORKOUT
4 ROUNDS FOR TIME
200 METER RUN
12/10 CAL CARDIO CHOICE
15 PULL-UPS
(SCORE IT TIME)
