Warm Up:
3-4 Rounds, 30 Seconds Each Movement
Alternating Scorpion Stretch
Scap Pull-ups
Air Squats
Jumping Jacks
Kip Swing
Push-ups
Skill Work:
2 sets x 20 Seconds Lying Toes-to-Bars
2 sets x 20 Seconds Kipping Knee Raises
2 sets x 20 Seconds Toes-to-Bars or Attempts
1 set x 10 Reps Workout Option
WOD:
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 12 burpees at the start of each minute
Time: 10 Minutes
Loading: 1/5
Skill: 3/5
Volume: 3/5
Intermediate:
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 8 burpees at the start of each minute
Beginner:
For Time:
60 Sit-Ups
Starting at 0:00, perform 7 burpees at the start of each minute
Limited Equipment:
For Time:
60 V-ups
Starting at 0:00, perform 12 burpees at the start of each minute
Movement scaling options:
Burpees: Reps, Assisted Burpees
Toes-to-bar: Attempts, Kipping Knee Raises, Lying Toes-to-Bars, Sit-ups
Post Workout Conditioning:
Row, Bike, or Ski
8 Rounds
40 Seconds Work
20 Seconds