Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
2 Rounds
10 Scap Pull Ups
10 Hollow Rocks
10 PNF Lat Stretch
10 1 Arm/Alt Devil Press
https://www.youtube.com/watch?v=17Sj4JkVxMc
Metcon (AMRAP – Reps)
5 Sets:
3 Strict Pull Ups
5 Kipping Pull Ups
7 Butterfly Pull Ups
Scale reps and movement to a manageable one.
Metcon (AMRAP – Rounds)
EMOM 12*
5 T2B
5 DB Snatch @ 50/35
30 Double Unders
*All work done in same minute.
All the work is to be done in the same minute. You must manage you transitions quickly.
Scale 1:
Modified T2B
@ 35/25
15 DU
Scale 2:
Sit Ups
25/15
40 SU
Metcon (No Measure)
Cool Down:
Banded Distraction
Down Dog/Calf Stretch