Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata Row (10 sets)
20 secs on/ 10 secs rest
– into –
3 sets
5 inch Worms
10 Alternating Box Step Ups
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
3 sets
1 Rope Pull or Bar Muscle Ups
10ft Front Rack Lunge (Add weight each set)
Workout – Metcon (Time)
4 rounds
3/2 Rope Climbs or 7 Bar Muscle Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
– rest 3 minutes –
For Time:
12/9 Rope Climbs or 28 Bar Muscle Ups
200ft Front Rack Dumbbell Lunge (50s/35s)
TARGET SCORE
Target time each set: 8-10 minutes
Time cap: 12 minutes
Scaling Option 2
4 rounds
8 Jumping Pull Ups
8 Air Squats
20 Step Ups
-rest 3 minutes –
For Time:
32 Jumping Pull Ups
32 Air Squats
80 Step Ups