Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
– Into –
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds
WOD
AMRAP 12
COMPETITIVE
12 Push Presses (95/65)
12 Pull-Ups
12 Deficit Push-Ups
12 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
PERFORMANCE
12 Push Presses (65/45 lbs)
12 Jumping Pull-Ups
12 Push-Ups
12 Pike Push-Ups
12 Pull-Ups
LIFESTYLE
12 Push Presses
12 Ring Rows
12 Elevated Push-Ups
12 Z-Presses
12 Jumping Pull-Ups