WARM-UP
2 ROUNDS
1:00 Bike (45-55 RPM)
10 Hollow Rocks
10 Superman Arch Rocks
10 Alt. Step-Overs
Into …
2 ROUNDS
:45 Bike (55+ RPM)
:15 Dead Hang on Pull-Up Bar
:15 Active Hang on Pull-Up Bar
10 Box Jump Overs
STRENGTH
3 SETS
5-7 Strict Pull-Ups
10/10 Slow Single Arm Banded Dante Rows
8 DB High Pull
-Rest 1:30 b/t Sets-
WOD – 20 min cap
6 SETS
10 Pull-Ups*
12 Box Jump Overs (24/20)
15/12 Cal Bike
*no butterfly!!!
-Rest 1:30 b/t Sets-
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