STRENGHT & CONDITIONING
WARM-UP
3 ROUNDS
1:00 Bike EZ → MOD → Workout Pace
:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Pull-Ups*
*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups
WORKOUT
FOR TIME
50-40-30-20-10*
Cal Bike
10-20-30-40-50
Sit-Ups
12-12-12-12-12
Pull-Ups
*Alternate Cals Optional
40-30-20-10-5