Warm-up

:90 on Bike or Rower
10 Downward/Upward Dog Transitions
10 Scorpions
10 Thread the Needle w/Reach (5/side)
Banded Shoulder Distraction Stretch
Pec Stretch on Rig

2 Rounds:
5 Scap Pull-ups
5 Kip Swings
5 Hand Release Push-ups

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FITNESS and PERFORMANCE 20210415

As many rounds and reps as possible in 12 minutes:
5/3 Strict Pull-ups
10/6 Push-ups
15/10 Calorie Row or 12/8 Calorie Bike

Scoring: Rounds + Reps

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Strength and Skill (After Metcon)

Every 2:00 for 16:00 (8 sets–4 sets of each):
Interval 1: Single Arm Dumbbell Row x 15 Reps/side*
Interval 2: :20 Max Effort Banded Tricep Pulldowns

* Last 1-2 reps should be challenging on these–can use DB or Kettlebell, support knee on bench.

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