TABATA, 8 ROUNDS :20 ON // :10 OFF
MVMT 1 – High Knees
MVMT 2 – Butt Kickers
MVMT 3 – Single Unders
MVMT 4 – Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
200m Run
8 False Grip Vertical Ring Rows*
12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)
16 Double Unders (:20 Practice)
*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!).
EMOM x 6 MINUTES
MIN 1 – 1-2 Strict Ring Muscle-Ups*
MIN 2 – EZ Cardio
(No Measure)
EMOM x 6 MINUTES
MIN 1 – 3-5 Strict Pull-Ups
MIN 2 – EZ Cardio
(No Measure)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (50/35)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Ring Muscle-Ups
25 Bar Muscle-Ups
(Score is Time)
KG DB: (22.5/15)|(15/10)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (35/20)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Burpee Pull-Ups
25 Pull-Ups
(Score is Time)
KG DB: (15/10)|(10/7.5)
