Warmup:

Grab set of light DBs

10 Cal Row

10 Spider-Man Lunge

5 Cobra2Downward Dog

5 Cobra 2 Hip Snap (see video below, courtesy of Invictus Fitness)

10 DB deadlifts

5 DB Front Squats

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping Pull ups (drop off bar between each rep), 3 Burpee to Kipping Pull Ups

From the “cobra” position, snap your feet to your hands as quickly as possible then reset. Keep your feet in the same position (about shoulder width or squat stance) for each rep. Try to hit that position each time so that you aren’t spending extra time adjusting them. Repeat this ten times for speed. This can even be used as part of your pre-burpee warm-up.

WOD:

EMOM 28:

Min 1 – 18/14 Cal Row

Min 2 – 15 DB Front Squats (50/35)

Min 3 – 7 Burpee to Kipping Pull Ups

Min 4 – Rest

Video courtesy of OPEX Fitness.  Demo of Burpee to Kipping Pull Ups.  You’re going to have to push it a bit per minute to get to your minute rest, but it is doable.  If you fail to make the cut on any round, when you come back to that movement, scale back the reps of cals.

Scaling Options:

If no rower – Sumo Deadlift High Pull (95/65)– 1 rep per cal

DB weight -> 35/25 -> as needed

Burpee2Kipping Pull Up   -> Burpee2Jumping Pull Up* -> 7 Burpees + 7 Ring Rows per round

Video courtesy of State of Fitness.  Demo of Burpee to Jumping Pull Ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Couch Stretch – 2 Min per leg