WARM UP
(00:00 - 10:00)
40 DU/ 80 SU
20 BOX STEPUPS
15 PUSH UPS
20 LUNGES / TORSO TWIST
5 INCH WORMS
20 PASS THROUGHS
20 PVC OVERHEAD SQUATS
SWOD - CLEAN COMPLEX
(15:00 - 25:00)
1 CLEAN DEADLIFT
1 CLEAN SHRUG
1 CLEAN PULL
1 SQUAT CLEAN
THIS IS AN EMOM WHERE YOU WILL COMPLETE ALL 4 MOVEMENTS WITHIN EACH MINUTE, BUILD WEIGHT EACH MIN.
GWOD - PULL UP TECHNIQUE
(27:00 - 42:00)
50 PULL UPS FOR TIME
1 -JUMPING PULL UPS
2 - ELASTIC ASSISTED PULL UPS
3 - KIPPING PULL UPS
4 - BUTTERFLY PULL UPS
5 - STRICT PULL UPS
(45:00 - 57:00)
12MIN AMRAP
4 T2B
6 OHS
8 BURPEE OVER BAR
20 DU / 40 SU
GPP - 65/55
RX - 95/65
RX+ - 115/80