TECHNIQUE

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• Shuttle runs

• Toes-to-bar scaling

• Strict-pull ups scaling

WORKOUT OF THE DAY

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RX
2 rounds for time with a partner:

• 20 shuttle runs

• 75 toes-to-bars

• 20 shuttle runs

• 50 strict pull-ups

• 20 shuttle runs

• – Share the work as desired.

• – 1 shuttle run is 25 ft out and back.

Beginner:

• 2 rounds for time with a partner:

• 12 shuttle runs

• 50 hanging knee raises

• 12 shuttle runs

• 35 ring rows

• 12 shuttle runs

• – Share the work as desired.

• – 1 shuttle run is 25 ft out and back.

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