Warm-Up
A) 2 Rounds:
200m Row
10 Ball Slams
10 Ring Rows
10 Push-Ups
B) 2 Rounds:
20 seconds Handstand Hold
20 seconds Bar Hang
40 Single-Unders
Gymnastic Work
EMOMx10 minutes
Minute 1:
Pulling
Minute 2:
Pushing
Pick 1 Pulling and 1 Pushing movement that is best for you:
Pulling:
4-8 Strict Pull-Ups
4-8 Chest to Bar Pull-Ups
4-8 Kipping Pull-Ups
8-12 Ring Rows
Pushing:
4-8 Strict Handstand Push-Ups
4-8 Kipping Handstand Push-Ups
4-8 Strict Barbell Press
Workout
3 Rounds, 3 minutes each round:
10 Chest-to-Bar Pullups
10 Burpees Box Jumps, 24”/20”
Max Row or Assault Bike Calories in Remaining Time
– 90 Second rest
Workout Tip
Chest-to-Bar Pull-Ups: complete each set in 1 minute or less, scale repetitions as needed.
Burpee Box Jumps: complete each set in 1 minute or less, scale repetitions as needed.
Row/Bike: this is a max effort station! Get it!