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)