WARM-UP

1 ROUND
10 IYT’s
20 Banded Dante Rows
15 Straight Arm Banded Lat Push-Downs
15 Supinated Band Pull-Aparts

Into…

2-3 ROUNDS (Time Permitting)
1:00 Row
10 SLOW Ring Rows
10 Scap Pull-Ups*
5 Prone Hip Drives**

*RND 2-3 complete Kip Swings.
**Lay down flat on back. Tuck knees to chest and then jump them up and over an invisible wall. Land at the top of a Glute Bridge-Up.

SKILL (ALL)

ON AN 10:00 RUNNING CLOCK…
Practice Gymnastic Kipping or Butterfly Pull-Ups

Options…
Beg – Kip Development
Int – Gym. Kip Cycling
Adv – Butterfly Cycling

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME
40-30-20-10*
Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME
40-30-20-10*
Ring Rows or Jumping Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)