METCON
WARM-UP
3 ROUNDS
10 Tempo Ring Rows → Ring Rows → 3-5
Wide Grip Pull-Ups*
10 Banded Upright Rows → Band
Pull-Aparts → Kneeling Banded
Pull-Downs
:45 EZ Cardio of Choice
*Can be banded.
SKILL
EMOM x 12 MINUTES
MIN 1 – 7-10 Wide Grip Pull-Ups
MIN 2 – :45 Kneeling Banded Pull-Downs*
MIN 3 – :45 EZ Cardio Choice
WORKOUT
AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups