Barb.

Barb.

Warm-up

5 rounds (not for time)

2 pull ups

2 push ups

2 sit ups

2 air squats

- Lax ball lat + delt smash

A. )Skill Work

Pull up technique

+kipping

+butterfly

B.) "Barbara" - 45 min cap

Five Rounds for time: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Air Squats 

*3-minute rest after each round*

Movement efficiency is EVERYTHING in this workout! The faster you work and more unborken you go, the quicker you can get to rest aka less time under tension.