WARM-UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps
Into...
AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders
SKILL
EMOM x 10 MINUTES
MIN 1 - 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 - :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure)
BENCHMARK WORKOUT "OPEN 20.2"
AMRAP x 20 MINUTES
4 DB Thrusters (22.5/15)
6 Toes to Bar
24 Double Unders
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
3:00 Foam Roll Upper Back
(No Measure)
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