A. GENERAL (4:00)
4mins Alternating Tabata:
- Plank Jacks
- Plank to downward dog
- Hollow Rocks
- Forward Lunges

B. MOBILITY / ACTIVATION (4:00)
2 sets
10 Band Push Downs
5/5 Side bend band pull in

C. SPECIFIC (8:00)
5 Scap pull ups on rings
1-4 Strict Ring Pull ups / Modification
—
Dumbbell Bench press
Ramp up to workout weight

C2. SPECIFIC (5:00)
Grab equipment & go over each movement Points of performances for the metcon
- Burpees
- Step ups
- Sit-Ups
- Walking Lunges

E2MOM x 4

6 Dumbbell Bench Press
6-8 Ring Pull ups, neutral grip

Score: Checkmark
TC: 8 minutes
KG: N/A

Scaling Options
Beginner
6 Dumbbell Bench Press
6-8 Seated Ring Pull ups, neutral grip

Intermediate
6 Dumbbell Bench Press
6 Jumping Ring Pull ups, neutral grip

4 rounds, for reps
1:00 Max rep Burpees
1:00 Max rep Step ups, 20"
1:00 Max rep Sit-ups
1:00 Max rep Walking Lunges
1:00 Active recovery

Score: Total reps
TC: 20 minutes
KG: N/A

Scaling Options
Beginner
45 seconds on, 15 seconds off

Intermediate
As written

Russian Medicine Ball Twist
3 x 20

Goal: Core Rotation