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Tues 29th September




WARM-UP


1 ROUND

  • 7 Scap Pull-Ups

  • 7 Scap Push-Ups

  • 6 Bootstrappers

  • 20 Mountain Climbers


Into...


1 ROUND

  • 10 Ring Rows

  • 10 Knee Push-Ups

  • 10 Air Squats

  • 10 Tuck Ups

Into...


1 ROUND

  • 3 Strict Pull-Ups*

  • 3 HR Knee Push-ups

  • 10 Jumping Squats

  • :20 Hollow Hold *Athletes can repeat Ring Rows here for 7 reps.

SKILL


4 SETS FOR QUALITY

  • :20 Hollow Body Bar Hang

  • 3 Strict Hollow Body Pull-Ups

  • 5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-


(No Measure)


WORKOUT


AMRAP x 12 MINUTES

  • 4 Strict Pull-Ups

  • 8 Front Squat (50/35)

  • 12 Hand Release Push-Ups

(Score is Rounds + Reps)


OPTIONAL FINISHER

FOR TIME

  • 100 Banded Curls

  • 100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed. (Score is Time)

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