Step-up and shoulder warm-up | 4:001 round:4 incline push-ups on a box6 reverse lunges8 scap shrugs on pull-up bar1 round:4 incline or regular push-ups6 box step-ups8 kip swings
- RX -With a partner:Every :90 for 30:00:10 chest-to-bar pull-ups10 push-ups10 box step-ups (20/24 in)- Partners alternate rounds; one athlete works at a time.- The partner completing a round cumulates time in a handstand or plank once they finish their round.
- INTERMEDIATE -With a partner:Every :90 for 30:00:6 pull-ups8 push-ups10 box step-ups (20/24 in)- Partners alternate rounds; one athlete works at a time.- The partner not completing a round, cumulates time in a plank.
- BEGINNER -With a partner:Every :90 for 30:00:5 ring rows5 elevated push-ups5 box step-ups (12/20 in)- Partners alternate rounds; one athlete works at a time.- The partner not completing a round, cumulates time in an elevated plank.
Rest, stretch, recover
2 sets::30 double forearm stretch:30 lacrosse ball pec mash/side