WARM-UP
2:00 CARDIO CHOICE
INTO…
1 ROUND
25’ KNEE HUGS
25’ QUAD PULLS
25’ SAMSON LUNGES
10 SCAPULA PULL-UPS
10 BOX STEP-UPS
INTO…
1 ROUND
25’ HIGH KNEES
25’BUTT KICKS
25’ TOE WALKS
25’ HEEL WALKS
10 SCAPULA PULL-UPS
10 BOX JUMPS
SKILL
3 SETS FOR QUALITY
5-7 KIP SWINGS
:20 ACTIVE BAR HANG
IMMEDIATELY INTO…
3 SETS FOR QUALITY
3-5 KIPPING PULL-UPS W/ INTENTIONAL PUSH-AWAY FROM THE TOP
WORKOUT
FOR TIME*
400M RUN
30 PULL-UPS
30 BOX CROSS CRAWLS ON ALL FOURS
800M RUN
15 BOX CROSS CRAWLS ON ALL FOURS
15 PULL-UPS
*IF YOU HAVE A 20LBS VEST WEAR IT.