Warm Up
1 ROUND
1:00 EZ Bike/Row
10 Alt. Step-Ups
8 Air Squats
6 Ring Rows
1 ROUND
:45 MOD Bike/Row
5/5 Single Leg Step-Ups
8 Med Ball Front Squats
6 Scap Pull-Ups
1 ROUND
:30 FAST Bike/Row
10 Box Jumps
8 Med Ball Thrusters
6 Jumping Pull-Ups
Extended Warm UP
EMOM x 9 MINUTES
MIN 1 – 3 Strict Pull-Ups + 5 Kipping Pull-Ups
MIN 2 – 5 Tall Box Jumps
MIN 3 – :45 Squat Hold
Workout
2 SETS FOR TIME
40/30 Cal Bike/Row
40 Box Jumps
40 Wall Balls
40 Pull-Ups
-Rest 3:00 b/t Sets-