WARM-UP
2 Rounds of:
Cat/Cow
Plank
Mountain Climbers
Worlds Greatest Stretch
Burpee Pull-ups
CORE (10 minutes)
4 Rounds for Quality
10 Alt KB Pull Through
10/10 Banded Pallof Press
GYMNASTICS (10 minutes)
Strict Pull-ups
Level 1) 6-8 reps
Level 2) 10-12 reps
Level 3) 15-18 reps
*only performing 1-2 reps at a time with a focus on MAX effort and engagement each rep, resting 10-20 seconds between reps
STRENGTH (12 minutes)
Pendlay Rows
2-2-2-2
METCON (10 minutes)
4 Rounds each for time
Row 200m (SPRINT)
*resting until recovered between efforts
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