3 Rounds:

5 Cal Row/Bike

5 Pushup2Downward Dog

5 Bow2Bends

5 Kip Swings on rig


On rig:

30 sec dead hang

5 kipping pull ups or attempts


4 Sets


10/7 Cal Bike (or 12/9 Row)

10 Pull Ups

-Rest 3:00 between Sets-


Video courtesy of Invictus Fitness.  Some good nuggets on kipping and butterfly pull ups.  As with any AMRAP, the goal should be to keep moving through the whole time.  With this one having rest period between, maybe try kicking up the pace towards the end.  Also, each set starts back at the beginning with the row/bike


Scaling Options:

Pull ups -> Buddha Pull ups -> Ring Rows -> Table Row


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Banded Hamstring Stretch – 1 Min per side

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