WARM-UP
AMRAP X 4 MINUTES
20 SINGLE UNDERS -> DOUBLE UNDERS
10 ALT. LUNGES W/ ROTATION
10 PUSH-UPS W/ ROTATION
INTO…
AMRAP X 4 MINUTES
10 SCAPULA PUSH-UPS
10 SCAPULA PULL-UPS
:20 HOLLOW HOLD
INTO…
10 MINUTES PULL-UP PROGRESSIONS (COACH WILL DETERMINE MOVEMENT BASED ON EACH INDIVIDUAL ATHLETES FITNESS LEVEL.)
WORKOUT
EVERY MINUTE ON THE MINUTE FOR 30 MINUTES
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS
*IF YOU FALL BEHIND THE CLOCK, KEEP GOING FOR 30 MINUTES AND SEE HOW MANY ROUNDS YOU CAN COMPLETE.
SCALED OPTION:
3 JUMPING PULL-UPS
6 KNEE PUSH-UPS
9 AIR SQUATS
