DYNAMIC WARM-UP | 10:00
2:00 cardio machine of athlete’s choice
AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees
1 complex
2 Kip swings
1 ctb
2 Kip swings
Core -
Tabata -
1 arm db wide leg sit-ups
Bring legs wide when you sit up.
Strength
E2MOM x 14 (you decide)
2 back squats
2 back rack reverse lunge
2 back squats
WOD
RX
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
SCORE:
TOTAL TIME
Level 2
5 rounds for time:
10 chest-to-bar pull-ups/ pull-ups
1:00 handstand walk attempts
SCORE:
TOTAL TIME
Level 3
5 rounds for time:
15 jumping chest-to-bar pull-ups:
30 piked/plank shoulder taps
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