1 PREP ROUND*
10-12 Supinated Band Pull Aparts
10-12 Banded Upright Rows
10-12 Overhead Band Pull-Aparts
6/6 Crossbody Band Pull-Aparts
10-12 Straight Arm Banded Push-Downs
*Use a light-moderate band tension.
Into…
AMRAP x 6 MINUTES
40 Single Unders*
10/8 Cal Row
8 Ring Rows
6 Scap Pull-Ups
*At 3:00 option to switch to 25 Double Unders.
1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
1 Strict Pull-Up
*Band Optional.
-Short Rest b/t P1 & P2-
2.) EMOM x 5 MINUTES
1 Kip Swing
1 Chest to Bar or Pull-Up
(No Measure)
125 Double Unders
Into...
10-20-30-20-10
Cal Row*
Chest to Bars
*Alt. Cals: 8-15-25-15-8
(Score is Time)
200 Single Unders
Pull-Ups
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-