WARM-UP
2-3 ROUNDS
5 Is Ys Ts*
20 Alt. High Knees
20 Alt. Butt Kickers
10 Calf Raises
10 Tib Raises
10 Alt. Hip Openers
*w/light weight or bodyweight, perform 5 reps of shoulder reps: I + Y + T
Into…
2-3 ROUNDS
100-200m Run
5 Burpees to Target
5 Kip Swings (on bar or rings)
SKILL (ALL)
EVERY 1:30 x 5 SETS
Practice one of the following complexes…
1.) 1 Burpee
+
1 Ring Muscle-Up
+
2-3 Ring Dips
OR…
2.) 1 Burpee
+
1 Kip Swing
+
2-3 Pull-Ups
TAYLOR
4 rounds for time of:
• Run 400 meters
• 5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.
TAYLOR (FITNESS)
4 ROUNDS FOR TIME*
400m Run
7 Burpee Pull-Ups
*If you have a 20/14lb vest, wear it.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose