Activation
6 minutes to move through:
1:00 Machine
10 Scap Retractions
20 Single Skips
3 Lengths Bear Crawl
Stamina Conditioning
Every 2:00 x 6 sets:
3-5 Chest to Bar Pull Ups
1-3 Bar Muscle Ups
5-5-4-4-3-3 Back Squats
*Build to a moderate weight on the back squats*
Modifications
Chest to Bar Pull Ups
-Banded Strict Pull Ups
-Ring Rows
Bar Muscle Ups
-Burpee Pull Ups
-Ring Row + Push Ups
Metcon
“Pull Uder”
10 rounds for time:
1 Legless Rope Climb
10/7 Calorie Echo Bike
25 Double Unders
TIME CAP – 20:00
Modifications
Legless Rope Climbs
-2 Legged Rope Climbs
-5-7 Strict Pull Ups or Chest to Bar Pull Ups
Echo Biks
-12/10 Calorie Row
Double Unders
-40 Single Unders
-25 Double Taps
