WARM-UP 3 ROUNDS :30 Bike 15 Banded Pull-Aparts 5 Tempo Ring Rows (3111) 5 Scap Pull-Ups + 5 Kip Swings WORKOUT (PERFORMANCE) FOR TIME 40/30 Cal Bike 40 Pull-Ups 60/50 […]

WARM-UP 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs […]

WARM-UP MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 […]