Warm Up
Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
10 Push Ups
30 Jumping Jacks
Strength – Bench Press
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
WOD
For Time (13 Minute Time Cap)
COMPETITVE
25 Chest To Bar Pull Ups
50/40 Cals Air Bike
100 Double Unders
PERFORMANCE
25 Pull Ups
40/30 Cals Air Bike
150 Single Unders
LIFESTYLE
25 Jumping Pull Ups
30/20 Cals Air Bike
100 Single Unders
Stimulus Points
Skipping Skill Under Fatigue
Manage Pace
Accessories
Every 1 Minute On The Minute X 3 Rounds
- 8 DB Kneeling Windmill Right Side
- 8 DB Kneeling Windmill Left Side
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Prayer Stretch