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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike or Rower
1 Round:
–200 Meter Run or 1min Bike/ Row
–10 Sumo Inchworm
–10ea Samson Lunge
–:20sec Dead Hang
–10-15 Scap Pull Up
1 Round:
–200 Meter Run or 1min Bike/Row
–10 Cobra to Downward Dog
–10 Alternating Lunge Steps
–10 Alternating Hanging Hip Touch
–10-Scap Pull Ups
Progressive Burpee Complex Specific Warm Up 1x:
–2 Progressive Burpee Complex
Kipping Pull Up Specific Warm Up/Skill Work 1xs:
–6 Kip Swing
–3 Kip Swing + Press Down
–3 Kip Swing + Pull Up or Pull Up Attempt
–3 Kip Swing + 1 Pulls Ups w/ a push away from the top or Pull Up Attempt
*Add a weight vest, medball, or medball to the run if your athlete plans to use one
AMRAP 16 min:
3 x Progressive Burpee Complex
12 Pull Up
18 Alternating Jumping Lunge
200 meter Run
-Optional: Wear a 20/14 lb vest
Goal: 5+ Rounds
AMRAP 16 min Scaled Version:
2 x Progressive Burpee Complex
12 Jumping P ull Up
18 Alternating Lunge Steps
200 meter Run
Gaol: Just get it done
AMRAP 16min Minimal Gear Version:
3 x Progressive Burpee Complex
12 Pull Up
18 Alternating Jumping Lunge
200 meter Run
-Wear a 20/14 lb vest
Goal: Just get it done
AMRAP 16min Bodyweight Version:
3 x Progressive Burpee Complex
12 Table Row or Backpack Bent Over Row
18 Alternating Jumping Lunge
200 meter Run
Goal: Just get it done
2 Rounds For Quality:
10 Crossbody Dumbbell Deadlift
10 Goblet Good Morning
10ea Weighted Russian Twist
