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Fri 9th October



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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