WARM-UP
2 ROUNDS
10 TOE TOUCH JUMPING JACKS
10 BANDED PULL-APARTS
10 LUNGES W/ ROTATION
5 TEMPO RING ROWS
INTO…
2 ROUNDS
100 METER RUN
5/5 LATERAL STEP UPS
20 CRUNCHES
10 SCAP PULL-UPS
SKILL
EMOM X 5 MINUTES
1 DYNAMIC KIP SWING + 1 PULL-UP OR HALD PULL-UP + 2 CHEST TO BAR PULL-UPS OR PULL-UPS
WORKOUT
EVERY 6:00 X 3 SETS
600 METER RUN
20 BOX STEP OVERS (24/20)
20 CHEST TO BARS OR PULL-UPS
MAX SIT-UPS IN REMAINING TIME
-REST 2:00 B/T SETS-
(SCORE TOTAL REPS OF SIT-UPS)
