1 ROUND

10 IYT’s

20 Banded Dante Rows

15 Straight Arm Banded Lat Push-Downs

15 Supinated Band Pull-Aparts

Into…

2-3 ROUNDS (Time Permitting)

1:00 Row

10 SLOW Ring Rows

10 Scap Pull-Ups*

5 Prone Hip Drives**

*RND 2-3 complete Kip Swings.

**Lay down flat on back. Tuck knees to chest and then jump them up and over an invisible wall. Land at the top of a Glute Bridge-Up.

Practice Gymnastic Kipping or Butterfly Pull-Ups

Options…

Beg – Kip Development

Int – Gym. Kip Cycling

Adv – Butterfly Cycling

(No Measure)

40-30-20-10*

Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

40-30-20-10*

Ring Rows or Jumping Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)