Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
Min 1 – :50 Bike @ Moderate Pace
Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)
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