WARM-UP
2 ROUNDS
200m Run
10 Scap Push-Ups
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Shoo the Chickens
Into…
2 ROUNDS
200m Run
5 Push-Up to Pike*
10 Banded Lat Push Downs
5 Ring Rows
10 Figure 4s
*Hand Release Push-Ups or Push-Ups on the second round.
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
1 Mile Run
50 Hand Release Push-Ups
50 Pull-Ups
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
1 Mile Run
50 Push-Ups or Knee Push-Ups
50 Jumping Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×10
Box Squat*
*Keep all sets Mod-Heavy.
(Score is Weight)