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GENERAL WARM UP 5-15minutes
2 Rounds:
–1min Bike or Row (increase pace with each round)
–15 Band Pull Aparts
–10 Scap Pull Up
–5ea Samson Lunge
–:30sec Plank Hold
SPECIFIC WARM UP 15-28minutes
Pull Up Specific Warm-Up & FR Lunge Blend 1xs:
–3 Kip Swing + 1-2 Pull-Ups or Jumping Pull-Ups
–5ea Elbow Rotations
–5 Front Squats
–5ea Alt. Front Rack Lunges
Cal Bike or Row Specific Warm-Up 1x:
–AMRAP :50sec Bike Cals @ a moderate to hard pace.
PERFORMANCE
EMOM 15min:
Min 1: 20/17 Cal Bike
Min 2: 15 Pull Up
Min 3: 10 Alternating Front Rack Lunge (135/95)
Row: 29/24, Run:200
FITNESS
EMOM 15min:
Min 1: 14/11
Min 2: 10 Ring or Bar Body Row
Min 3: 10 Alternating Front Rack Goblet Lunge (53/35)
Row: 20/15, Run:200
3 Rounds for Quality:
–10ea Side Kneeling Landmine Press
–10ea Side Landmine Rotation
–:20sec ea. Side Bird Dog
