WU
AMRAP 6 :
5 kip swings
5 push-upsets
10 jumping jacks
10 kipping knee raises or lying toes-to-bars
10 Lunges
SKILLS
spend 10’ to learn :
- Kipping pull ups
- Toes to bar
PRE-Workout:
EMOM 10 :
40m single-arm DB overhead carry #20/15
Change Arm every Round
CONDITIONING
“FIRE FLOOR“
For Time
50 Toes to Bar / 100 Knees to Elbow
everytime feet touch the floor
1 Wall Walk
add +1 each time you return to Wall Walk
* Score: time
ABS (optional)
4x :
30” Hollow Rock Hold
5 V-Ups
10 Hollow Rocks
*Rest 1’ between each round or partner up and do Round for Round.
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