WARM-UP
AMRAP X 6 MINUTES
30 JUMPING JACKS
10 WALL BALL DEADLIFTS
10 SCAPULA PUSH-UPS FROM THE FOREARM POSITION
5 PLANK TO PIKE + 2 SHOULDER TAPS
INTO…
AMRAP X 6 MINUTES
5-10 SCAP PULL-UPS
10 ALT. PUSH-UPS W/ ROTATION
10 SLAM BALLS
STRENGTH
EMOM X 10 MINUTES
MIN 1 - 3-5 STRICT HANDSTAND PUSH-UPS/ STRICT DEFICIT PUSH-UPS / PIKE PUSH-UPS
MIN 2 - 3-5 STRICT PULL-UPS
WORKOUT
AMRAP X 15 MINUTES
2 ROPE CLIMBS
8 HANDSTAND PUSH-UPS
16 RUSSIAN KB SWINGS (53/35)
(SCORE IS ROUNDS + REPS)
AB CHALLENGE
1 min mnt climbers
1 min bicycles
