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10/13/2021

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Warm up:

Every 2 min for 3 sets:

  • 100m Sprint on Rower

Skill:

Toes to Bar

  • Lat Prayers
  • Shotguns/V-ups
  • Rower Pike Ups
  • Banded Sprawls
  • Strict Hanging Knee Raise/Toes to Bar
  • Kipping Knees to Elbow/Toes to Bar

Conditioning:

5 sets – 3 min ON/1 min OFF:

  • 200m Run/Row

then AMRAP:

  • 2 Wall Walks or 6 Plate Ground to Overhead
  • 30 Double Unders
  • 6 Toes to Bar

Pick up where you left off every round – score is total # of rounds for the AMRAP