Warmup:

Heal2Toe 30’

High Knees 30’

Butt Kickers 30’

A-Skip 30’ *

B-Skip 30’ *

10 Spider-Man lunge w/twist

10 Hollow Rocks

10 Alt V-Ups

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Video courtesy of Runify

WOD:

For 4 Cycles:

AMRAP 5:

3 Shuttle Runs (50’)

10 Pull Ups

3 Shuttle Runs

10 V-Ups

-Rest 3 Min between cycles. Restart at the beginning of the AMRAP on each cycle.

Video courtesy of Mayhem Athlete.

Remember, one shuttle run is 25’ down, and 25’ back.

Scaling Options:

Shuttle Runs -> 10/8 Cal Ski Erg

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

Kneeling Lat Stretch – 1 min per side

90/90 Stretch – 2 Min

Video courtesy of The Active Life