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