10.08.2019

Warm Up

Row 250m

Then, 2 Rounds of:

  • Bar or Ring Kips x 10
  • Alternating Shoulder Taps from Plank x 20
  • Arch Body Hold x 20 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) (OR Ring Support Hold x 15 seconds + Bottom of Dip Hold x 15 seconds)
  • Station 2: Row 200/150m (No Straps)
  • Station 3: Wall Walk x 2-3

B. In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of:

  • Row 250/200m
  • TTB x 15
  • Box Jump Over x max reps in time remaining (24/20″)

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