Warm Up:

250M Row

Inchworm 30’

Broad Jump 30’

10 Air Squats

10 twisting push ups

10 kip swings

10 tuck jumps

5 burpees

2 wall walks


EMOM for 10 Min:

Odd:  5 Handstand Push Ups

Even: 10 Toe2Bars


Rest 5 Min, then…


20 Min AMRAP:

5  Burpee Over Box Jumps (24/20)

10 Alt Pistols

15 Pull Ups

Goal in the EMOM is efficient, unbroken reps.  Efficiency first, then worry about unbroken.

20 Min can seem like a lifetime in an AMRAP if you come out of the gates on fire.  Keep a steady pace and pick up the pace the last few minutes


Scaling Options:

HSPU –> 3 Wall Walks per set -> Pike Push Ups

T2B ->K2E ->Hanging Knee Raise

BOBJ ->20/16

Alt Pistols -> 20 Air Squats

Pull Ups -> Jumping Pull Ups -> Ring/body row


Cool Down:

Banded Lat Stretch – 2min per side


 Couch Stretch – 2 min per side

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