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
