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Sun 20th December




WARM-UP


3 SETS (10:00 CAP)

  • 12 Banded Pull-Aparts

  • :30 Tuck Hold (On the floor)

  • 9 Ring Rows

  • :30 Alt. Box Step-Ups

  • 6 Slow Push-Ups

  • :30 Plank Rotations

EXTENDED WARM-UP

EMOM x 12 MINUTES*

  • Min 1 - :40 Max L-Sit Hang or Knee Tuck Hang

  • Min 2 - :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up

  • MIn 3 - :40 Plank Hold

*Athlete can come off the bar at any point then jump back up.

(No Measure)

WORKOUT

AMRAP x 7 MINUTES

  • 12 DB Floor Press (15/10)

  • 10 Single DB Box Step Overs (20)**

  • 5-8 Strict Pull-Ups

-Rest 1:00-

AMRAP x 7 MINUTES

  • 12 DB Floor Press (15/10)

  • 10 Single DB Box Step Overs (20)

  • 5-8 Strict Pull-Ups

*Pick-Up where you left off.


**Single DB Held in the Back Rack

(Score is Rounds + Reps)

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