WARM-UP

2 ROUNDS
15 Banded Pull Aparts
15 Banded Upright Row
15 Banded Bent Over Row
:30/:30 Banded Lat Distraction

AMRAP x 5 MINUTES
:30 Bike
20 Single Unders*
5 Scap Pull-Ups
5 Kip Swings

*Switch to 15 Double Unders after two rounds.

SKILL (PERFORMANCE)

4 SETS
1 Strict Toes to Bar
+
2 Toes to Bar
+
4 Alt. Toes to Bar

-Rest As Needed b/t Sets-

(No Measure)

SKILL (FITNESS)

4 SETS
1 Strict Knees to Chest
+
2 Toes to Something
+
4 Alt. Toes to Something

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Bar

(Score is Total Reps)

WORKOUT (FITNESS)

EMOM x 20 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Single Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Something

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)