Partner Up!!
4 rounds for time of:
9 Pull-ups
12 Alternating Pistols
15 Toes-to-bars
18/12 Bike Calories
WORKOUT
One person works at a time, one round at a time
Each person completes 4 rounds
If solo, rest 3 min after each round
Allow 30 min for this workout
PULL UPS AND TOES-TO-BAR
Choose a scale or variation that allows you to do each movement in 1-3 sets
ALTERNATING PISTOLS
12 Pistols takes anywhere between :30 and 1:00. Keep this in mind when you are selecting options.
WORKOUT
With moderate reps on the gymnastic movements we should attack these movements with a sense of urgency knowing there is a significant rest coming up. Empty out the tank once you reach the bike
MODIFICATIONS
PULL UPS
Banded
Jumping
Ring Rows
PISTOL
Narrow Squats
Foot Behind Ankle
Pistols to a Target/With Support (Band/Box)
Weighted or unweighted Step Back Reverse Lunges
Weighted or unweighted Box Step ups
(light weight – this is a gymnastic movement)
TOES-TO-BAR
Toes to Vicinity
Knees to Chest
BIKE CALORIES
20/15 Cal Row or Skil
200 m run
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