WARM-UP
3 Rounds
30 Seconds Single Unders
30 Seconds Push-up to Down Dog
30 Seconds Banded Single Arm Rows (15 Seconds Each)
30 Seconds Banded Pull Aparts
MOBILITY
Pec Stretch on Wall: 1 Minute (Each Side)
Overhead Stretch on Wall: 1 Minute
Weighted Pull-up
Build to a Heavy Set of 3
Weighted Strict Ring Dip
Build to a Heavy Set of 3
WORKOUT OF THE DAY
“Up & Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Lats
Calves
Triceps
HOME GYM
AMRAP 10:
10 Renegade Rows (50’s/35’s)
200 Meter Run
