1 set:20 jumping jacks5 synchronized inchworms20 jumping jacks5 synchronized push-ups10 ring rows5 synchronized up-downs10 kip swings5 synchronized burpees10 hanging knee raises5 synchronized burpees
Pre-workoutEMOM 6:Min. 1 | 1-2 rope climbsMin. 2 | 1-3 wall walksMin. 3 | 1-3 muscle-ups
- RX -For time with a partner:20 synchronized burpees20 syncro pullups20 synchronized burpees20 syncro wall walks20 synchronized burpees20 syncro vups- Share the rope climbs, wall walks, and muscle-ups as needed.
- INTERMEDIATE -For time with a partner:20 synchronized burpees15 syncro pullups 20 synchronized burpees15 syncro wall walks20 synchronized burpees20 syncro situps- Share the rope climbs, wall walks, and muscle-ups as needed.
- BEGINNER -For time with a partner:12 synchronized burpees20 syncro jumping pullups12 synchronized burpees10 syncro inchworms12 synchronized burpees15 syncro situps- Share the pull-to-stands, inchworms, and muscle-up transitions as needed.
Accumulate: 30 reach, roll, and lifts