STRENGHT & CONDITIONING
WARM-UP
2 ROUNDS
1:00 EZ Bike
30 Single Unders
10/10 Single Arm Ring Rows
:30 Hollow Hold
Into…
2 ROUNDs
1:00 MOD Bike
30 Double Unders
15 Supinated Ring Rows
:30 Superman Hold
STRENGTH
4 SETS
2 Bottom to Half Pull-Ups*+
:05 Chin Over Bar Hold+
2 Top to Half Pull-Ups+
2 Strict Pull-Ups
WORKOUT
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Bike
TABATA 2 – Ring Rows
TABATA 3 – Double Unders
TABATA 4 – Bike
-No Additional Rest b/t Tabatas