WARM-UP

1 ROUND
1:00 Bike (EZ)
10 Banded Pull Aparts
10 Arm Haulers
10 Scap Pull Ups

Into…

1 ROUND
1:00 Bike (MOD)
10 Supinated Banded Pull Aparts
10 Banded Dante Rows
10 Ring Rows

Into…

1 ROUND
1:00 Bike (Workout Pace)
10 Overhead Banded Pull Aparts
10 Banded Lat Push Downs
10 Kip Swings

WORKOUT (PERFORMANCE)

3 SETS
ON AN 8:00 RUNNING CLOCK…
75/65 Cal Bike
Max Gymnastics Reps*

-Rest 3:00 b/t Sets-

*Gymnastics Reps…
SET 1- Pull-Ups
SET 2- Chest to Bars
SET 3- Bar Muscle-Ups

(Score Total Reps)

WORKOUT (FITNESS)

3 SETS
ON AN 8:00 RUNNING CLOCK…
65/55 Cal Bike
Max Gymnastics Reps*

-Rest 3:00 b/t Sets-

*Gymnastics Reps…
SET 1- Ring Rows or Jumping Pull-Ups
SET 2- Pull-Ups
SET 3- Chest to Bars

(Score Total Reps)

OPTIONAL COOL DOWN (ALL)

2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose

(No Measure)