Thurs PivotX - 6am, 9:15am, & 4:30pm

“Warm Up”

3 Rounds

• 500/400m row

• 30-20-10 (see rounds)

• :30 sec over head hold

•Round 1 - 30 banded pull aparts

•Round 2 - 20 ring rows

•Round 3 - 10 kips

*This is not for time

Skill:

• 3 sets hardest skill

• 2 sets moderate skill

• 1 set easiest skill

*2 min rest in between sets

Skill Movement:

Ring Muscle Ups (Strict/Kipping)

Bar Muscle Ups (Strict/Kipping)

Chest to Bar (Strict/Kipping)

Pull Ups (Strict/Kipping/Banded)

Ring Rows (Elevated)

DB Rows