FUNCTIONAL FITNESS
Part 1:
Open Prep: Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
RX- 95/65
Scaled – 65/45 *May step over bar on burpees
Time cap: 15 minutes
Part 2:
Option 1
A1. Chest to Bar Pull Up 4x 4-6reps
A2. Ring Dip 4x 6-8 reps
Option 2
A1. Strict pull-up 4x 4-6reps
A2. Ring Dip 4x 6-8 reps
Option 3
A1. Kipping Pull-Ups 4 x 4-6reps
A2. Ring Dip 4x 6-8 reps
Option 4
A1. Jumping Pull Up 4x 4-6reps
A2. Ring Dip 4x 6-8reps
* Athletes will choose which Pulling Movement they would like to work on and superset with rig rips”