WARM-UP

Banded Shoulders

-into- 3 sets:

• 3 Inch Worm + 6 Shoulder Taps
• 30 Single Unders
• 5 Single Arm Ring Rows (each)
• 10 Suitcase Sit ups

WORKOUT PREP

2 sets:

• 1 Wall Walk + 4 Shoulder Taps
• 10 Double Unders
• 4 Inverted Ring Rows

“INVERTED AFF. VERSION”

FIRE

8 Rounds for time (16min cap):

• Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
• 30 Double Unders
• 10 Inverted Ring Rows

WATER

• Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
• 25 Double Unders
• 8 Inverted Ring Rows

EARTH

• Plank + 10 Shoulder Taps
• 30 Single Unders
• 10 Ring Rows

SKILLS AND DRILLS

Toes to Bar – Every min (8:00):

• FIRE
  • 8-10 Toes to Bar
• WATER
  • 6-8 Toes to Bar
• EARTH
  • 4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)