EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 – 10/8 Cal Bike
*Focus should be on maintaining the False Grip the entire pull.
WORKOUT
AMRAP x 16 MINUTES
20/15 Cal Bike
20 Sit-ups
Strict Gymnastics Pull*
*Athletes have the choice for the strict pull…
1-3 Strict Muscle-Ups
5-10 Strict Pull-Ups
7-15 Strict Ring Rows
GOAL – For the Extended Warm-up you should put their focus on developing strength in the false grip while using a tempo that will help promote muscle growth. For the Workout you will push to achieve 4+ rounds while maintaining good form on your strict movements.