5.25.2018

 In Workout of the Day

Warm Up

Row or Bike 2 minutes

Then 2 Rounds of:

  • Alternating Box Step Up x 10
  • Hi/Lo Plank x 60 seconds

Workout of the Day

A. Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1: Muscle Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
  • Station 2: Handstand Walk x 10m
  • Station 3: Alternating Pistols x 10-14

B. Every minute, on the minute, for 20 minutes (5 sets of each):

  • Minute 1 –  Assault Bike 12/8 Cals OR Row  200/150m
  • Minute 2 – Alternating Reverse Lunges w/ Goblet Hold KB/DB x 12-16
  • Minute 3 – Box Jump-Overs (24″/20″) x 12-15
  • Minute 4 – Front Leaning Rest (FLR) on Rings or Floor x 30 seconds

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