WARM-UP

1 ROUND

10 Banded Pull-Aparts

10 Scap Pull-Ups

10 Groiners

10 Scap Push-Ups

Into…

1 ROUND

10 Banded Pull-Aparts

10 Kip Swings

10 Box Step-Ups

5 Tempo Push-Ups (31×1)

Into…

1 ROUND

10 Banded Pull-Aparts

10 Low Ring Rows OR 3-5 Strict Pull-Ups

10 Box Jump Overs

5 Tempo Bench Dips (31×1)*

*Athletes should use legs as needed.

Watch for shoulders going too low.

STRENGTH (ALL)

ON A 10:00 RUNNING CLOCK…

Choose a Pull-Up Option…

Pulling Options…

Build to a 3-Rep Weighted Pull-Up

5×5 Strict (Banded) Pull-Ups

5×5 Pull-Up Negatives

5×5 Vertical Ring Rows

WORKOUT (PERFORMANCE)

6 ROUNDS FOR TIME

15 Box Jump Overs (24/20)

12 Chest to Bars

9 Strict Ring Dips

(Score is Time)

WORKOUT (FITNESS)

6 ROUNDS FOR TIME

15 Box Jump Overs (20)

12 Jumping Chest to Bars

9 Strict Dips*

*Box, Bench, or Bar.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (BoxOptional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-