WARM-UP
AMRAP x 7 MINUTES
:30 Bike/Row*
8 Scap Pull-Ups
10 Tight Kipping Swings
12 Empty BB RDL
*Increase pace 3-4 RPMs each round
SKILL
EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching
*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
6 Burpee C2B Pull-Ups
9 Deadlifts (80/55)
22/18 Cal Bike/Row
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
(No Measure)