INDY 500
WARM UP
- 0:15 Dead Hang from the Pull-Up Bar
- 0:30 Inch Worm to Push Up
- 0:30 Downdog
- 0:15 Scap Retractions on Pull-Up Bar
- 0:30 Child’s Pose
- 0:30 Active Spiderman
- 0:15 Little Kip Swings
- 1-3 Strict Pull-Ups
PART 1:
- EMOM8 Rope Climbs or Legless Rope Climbs
*Athlete chooses number of Rope Climbs
*Score = Sum Total Rope Climbs
PART 2: “INDY 500”
AMRAP 20:
- 5 Strict Pull-ups
- 10 Alternating Dumbbell Snatches 32/22.5)
- 15 Lateral Dumbbell Burpees
COOLDOWN
MOBILITY
- 1:00 Child’s Pose
- 1:00 Pike Stretch