WARM UP
AMRAP x 5 MINUTES
:30 Bike
10 Ring Rows
10 Step-ups
-2:00 Rest-
AMRAP x 5 MINUTES
:30 Bike
10 Kip Swings
10 Box Jumps
SKILL
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Pull-ups or 7-10 Ring Rows
MIN 2 - :45 Row/Bike @ Moderate Pace
(No Measure)
WORKOUT
3-4 SETS FOR TIME*
36/30 Cal Bike/Row
15 Box Jumps w/ Step Down (24/20)
12 Pull-ups
-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce volume
(Score is Time)
COOLDOWN
2 ROUNDS
1:00 PVC Passes
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)
(No Measure)
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