WARM-UP

2 SETS

6 Kang Squats

6 Scap Pull-Ups

6 Strict Hanging Knee Raises

100m Run

Into…

2 SETS

8 Banded Pull Aparts

16 Banded Bicep Curls

8 Banded Lat Pulldowns

100m Run

WORKOUT (PERFORMANCE)

AMRAP × 18 MINUTES

400m Run

15 Toes to Bar

2 Rope Climbs

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 18 MINUTES

400m Run

15 Toes to Something

6 Strict Pull-Ups

(Score is Rounds + Reps)

FINISHER (ALL)

2-3 SETS

10/10 Single Arm Supported DB Row

12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-