WARM-UP
3 MINUTES BLOOD FLOW
INTO…
2 ROUNDS
15 JUMPING JACKS
12 LUNGES
6/6 SA BENT OVER ROWS
INTO…
2 ROUNDS
12 HOLLOW ROCKS
10 GOBLET SQUATS
6 RING ROWS
SKILL
EMOM X 7 MINUTES
3-5 REPS OF - RING ROWS, STRICT PULL-UPS (WITH BANDED ASSISTANCE) STRICT PULL-UPS, KIPPING PULL-UPS, BUTTERFLY PULL-UPS*
*COACHES ALONG WITH ATHLETES DECIDE WHAT MOVEMENT THEY WILL WORK ON BASED ON ATHLETES CURRENT FITNESS LEVEL)
WORKOUT
AMRAP X 18 MINUTES
20/15 CAL BIKE/ROW
10 CHEST TO BAR PULL-UPS, PULL-UPS, RING ROWS
20 DBL DB SUITCASE LUNGES (50/35)(35/20)
10 CHEST TO BAR PULL-UPS, PULL-UPS, RING ROWS
(SCORE IS ROUNDS + REPS)