2 ROUNDS

15 Banded Pull Aparts

15 Banded Upright Row

15 Banded Bent Over Row

:30/:30 Banded Lat Distraction

AMRAP x 5 MINUTES

:30 Bike

20 Single Unders*

5 Scap Pull-Ups

5 Kip Swings

*Switch to 15 Double Unders after two rounds.

1 Strict Toes to Bar

+

2 Toes to Bar

+

4 Alt. Toes to Bar

-Rest As Needed b/t Sets-

(No Measure)

1 Strict Knees to Chest

+

2 Toes to Something

+

4 Alt. Toes to Something

-Rest As Needed b/t Sets-

(No Measure)

MIN 1 – :45 Cal Bike

MIN 2 – :45 Double Unders

MIN 3 – :45 Cal Bike

MIN 4 – :45 Toes to Bar

(Score is Total Reps)

MIN 1 – :45 Cal Bike

MIN 2 – :45 Single Unders

MIN 3 – :45 Cal Bike

MIN 4 – :45 Toes to Something

(Score is Total Reps)

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)