WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 5 MINUTES
5 INCH WORM WALK OUTS + PIKE
20 BANDED PULL-APARTS
:20 ACTIVE HOLD + 5 KIP SWINGS
INTO…
5 MINUTES MOBILITY MID/UPPER BACK / LATS/ PECS/ SHOULDERS
SKILL
10 MINUTES TOES TO BAR DRILLS (COACH’S CHOICE)
WORKOUT
AMRAP X 30 MINUTES
MIN 1 – 10 TOES TO BAR
MIN 2 - 20 WALL BALLS(20/14)(14/10)
MIN 3 - 50 FT FARMERS CARRY
MIN 4 - 15/12 CAL ROW
MIN 5 - REST
