WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
8 SCAPULA PULL-UPS
8 TUCK-UPS
8 BENT OVER ROWS
8 UP-DOWNS
SKILL
ON A 15:00 RUNNING CLOCK…
PRACTICE PULL-UPS*
COACH WILL DETERMINE WHAT EACH ATHLETE WILL DO BASED ON ATHLETES FITNESS/SKILL LEVEL.
*MAJOR FOCUS FOR EVERY ATHLETE IS HIP DRIVE AND MID-LINE ACTIVATION.
WORKOUT
FOR TIME…
72/58 CAL BIKE / ROW OR 1200 METER RUN*
48 TOES TO BAR
24 RENEGADE ROWS (50/35)(35/20)
12 BURPEE CHEST TO BAR PULL-UPS
*7:00 MAX TIME CAP ON THE BIKE/ROW/RUN
**TTB OPTION - KNEE RAISES
*** CHEST TO BAR OPTION - JUMPING CHEST TO BAR PULL-UPS
(SCORE IS TIME)