WARM-UP
BIKE 2:00
INTO…
2 ROUNDS
10 TOE TOUCH JUMPING JACKS
10 BANDED PULL-APARTS
20 SHOULDER TAPS
INTO…
2 ROUNDS
10 SCAPULA PULL UPS
5 TEMPO RING ROWS
10 SCAPULA PUSH-UPS
5 TEMPO KNEE PUSH-UPS
*PERFORM SLOW :03 DESCENT ON EACH REP FOR THE TEMPO RING ROWS AND PUSH-UPS
SKILL
3 SETS
MAX STRICT PULL-UPS*
-REST AS NEEDED B/T SETS
*END SET BEFORE GRIP OR MECHANICS FAIL.
WORKOUT
AMRAP X 5 MINUTES
5 STRICT PULL-UPS
7 HAND RELEASE PUSH-UPS
-REST 2:00-
AMRAP X 5 MINUTES
MAX CAL BIKE,ROW,SKI
-REST 2:00
AMRAP X 5:00
5 PULL-UPS
7 HAND RELEASE PUSH-UPS
(SCORE IS TOTAL ROUNDS + REPS)