METCON
WARM-UP
200m Run
Into…
2 ROUNDS
5 Scap Pull-Ups
5 Scap Push-Ups
5 Banded Pull Aparts
5 Banded Flys
Into…
2-3 ROUNDS (Time Permitting)
:30 Bike @ Mod Pace
5 Kip Swings
10 Ring Rows*
5 Push-Up to Pike
*Option for Jumping Pull-Ups in round 2.
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Bench Press
WORKOUT
4 ROUNDS FOR TIME
300m Run
12/10 Cal Bike
15 Pull-Ups