Warmup:

1:00 Echo Bike (EZ pace)

8 Box Step Ups

5 Inchworm push ups

10 Lateral Lunges

1:00 Echo Bike (med pace)

8 Box Lateral step ups

10 Kneeling Lat Stretch

10 Ring Rows

WOD:

20 Min AMRAP:

20 Lateral Box step ups (24″/20″) – 10 per side

10 Strict Pull Ups

15/12 Cal Echo Bike

Video courtesy of The Active Life.

For the lateral box step ups, knock out 10 on one side before doing 10 with the other leg.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30”/24”)

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Echo Bike -> 12/9 Cals (ELITE: 20/15)

Cool Down:

Couch Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side