WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS
5 UP-DOWNS
10 SCAPULA PUSH-UPS FOR THE FOREARMS
INTO…
AMRAP X 4 MINUTES
10 LUNGES W/ ROTATION
:20 DEAD HANG
:20 ACTIVE HANG
SKILL
EMOM X 15 MINUTES
MIN 1 - 10 KIP SWINGS -> 5-10 KNEES TO ELBOW - 5-10 TOES TO BAR
MIN 2 - 10 DOUBLE DB RDL’S (HEAVY)
MIN 3 - 40 DOUBLE UNDERS
*ROUNDS 2&3 CHANGE KIP SWINGS TO KNEES TO ELBOWS AND ROUNDS 4&5 SWITCH KNEES TO ELBOWS TO TOES TO BAR.
WORKOUT
AMRAP X 15:00 MINUTES
TOE TO BAR HANGING KNEE RAISES
BURPEES
*FOR THIS LADDER,PERFORM ONE TOES TO BAR THE FIRST MINUTES, FOLLOWED BY MAX REPS BURPEES. PERFORM TWO TOES TO BAR THE SECOND MINUTE+ MAX BURPEES. PERFORM THREE TOES TO BAR THE THIRD MINUTES + MAX REPS OF BURPEES, CONTINUE FOR 15 MINUTES OR UNTIL FAILURE TO COMPLETE THE TOES TO BAR WITHIN THE MINUTE.
(SCORE IS TOTAL BURPEES)
