Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
10 Scap Pull
10 Banded W-Y
10/10 Bottom Up KB Press
50’/50′ Bottom Up KB Carry
Metcon (AMRAP – Reps)
4 Sets:
5 Weighted Chin Up
then
20 Sec AMRAP Kipping or Butterfly Pull Ups
We will score the whiteboard as weight of chin ups and total reps of kipping/butterfly pull ups over all 4 sets.
Metcon (AMRAP – Rounds)
EMOM 14 Min:
Odd: 15/12 Cal Row
Even: 12 S2OH @ 95/65
Scale 1:
12/10 Cal
10 @ 75/55
Scale 2:
10/8 Cal
10 @ 45/35