Warm Up
2 Sets:
- Row or Run 150m
- Bar or Ring Kips x 10
- Alternating Shoulder Taps from Plank x 20
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: Row 200/150m
- Station 3: Wall Walk x 2-3
B. EMOM for 20 minutes (5 Sets):
- Minute 1 – Row 200/150m
- Minute 2 – Bar Facing Burpee x 10-12
- Minute 3 – Shoulder to Overhead x 10-12 (115/75lbs)
- Minute 4 – CTB Pull Up x 10-12
