Whoop Whoop Pull Over
Warm Up/Mobility
Warm-up
AMRAP 10
1:00 Row
8 single leg dumbbell RDLs (light/moderate) (each side)
8 single arm dumbbell upright rows (light/moderate) (each side)
5 Wall Walks (NO Push up)
6 kip to swing on rings
2 strict ring dips
1:00 Row
8 single leg dumbbell RDLs (light/moderate) (each side)
8 single arm dumbbell upright rows (light/moderate) (each side)
5 Wall Walks (NO Push up)
6 kip to swing on rings
2 strict ring dips
Metcon
Metcon (2 Rounds for reps)
Teams of 2 Relay
Amrap 12
5 Dumbbell Clean and Jerks (50/35)
10 alt Pistols
25’ Handstand Walk
–2:00 Rest–
Amrap 12
5 Muscle Ups
10 alt pistols
25′ Handstand Walk
Amrap 12
5 Dumbbell Clean and Jerks (50/35)
10 alt Pistols
25’ Handstand Walk
–2:00 Rest–
Amrap 12
5 Muscle Ups
10 alt pistols
25′ Handstand Walk
Finisher
Warm-up
3 rounds:
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
Accessory
Metcon (Time)
50/40 Calorie Bike Erg
50 GHD Sit Ups
50/40 Calorie Bike Erg
50 Toes To Bar
50/40 Calorie Bike Erg
100 Air Squats
50/40 Calorie Bike Erg
50 Toes to bar
50/40 Calorie Bike Erg
50 GHD Sit Ups
50/40 Calorie Bike Erg
50 GHD Sit Ups
50/40 Calorie Bike Erg
50 Toes To Bar
50/40 Calorie Bike Erg
100 Air Squats
50/40 Calorie Bike Erg
50 Toes to bar
50/40 Calorie Bike Erg
50 GHD Sit Ups
50/40 Calorie Bike Erg
*Sub 500m Run, 50/40 Calorie Row, Or 40/32 Calorie Assault Bike for Bike Erg if needed
Banded Hip Activation