GENERAL WARM-UP (10 MINUTES)
EMOM x 5 MINUTES (Assault Bike)
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 @ RPM 45-50
MIN 3 – :45 @ RPM 50-60
MIN 4 – :45 @ RPM 60-65
MIN 5 – :45 @ RPM 65-70+
Into…
2-3 ROUNDS (Time Permitting)
10 Ring Rows
8 Scap Pull-Ups
6 Hollow Rocks
6 Superman Rocks
*After the GWU grab a swig of water and head back to the rig to work the SWU.
SPECIFIC WARM-UP (5 MINUTES)
2 SETS
5-7 Kip Swings
3-5 Dynamic Kip Swings
3-5 Jumping Pull-Ups or Ring Rows
1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up
-Rest As Needed b/t Sets-
(No Measure)
1.) 2 SETS
3 Kip Swings
+
2 Dynamic Kip Swings
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
2 Dynamic Kip Swings
+
2 Half Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
or…
3 Dynamic Kip Swings
Into…
3-5 Jumping Pull-Ups
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2 SETS FOR TIME
30/20 Cal Bike or 42/30 Cal Row
21 Pull-Ups
20/15 Cal Bike or 30/20 Cal Row
15 Chest to Bars
15/12 Cal Bike or 20/15 Cal Row
9 Bar Muscle-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
2 SETS FOR TIME
25/20 Cal Bike or 35/28 Cal Row
21 Ring Rows
15/12 Cal Bike or 20/15 Cal Row
15 Jumping Pull-Ups
12/10 Cal Bike or 15/12 Cal Row
9 Pull-Ups
-Rest 2:00 b/t Sets-
(Score it Slowest Set)
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 – :45 EZ Bike
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Child’s Pose Single Arm Lifts
(No Measure)
