11.16.2018

 In Workout of the Day

Warm Up

Row, Run, or Bike 3 minutes

Then 2 Rounds of:

  • Alt Box Step Up x 10
  • Scap Push Up x 10
  • Ring Support Hold x 20 seconds

Workout of the Day

A.. 4 Sets

  • Muscle Up x 2-4 OR Ring Dip x 6-8
  • Freestanding Handstand Hold/Walk OR Nose to Wall Hold x 45-60 seconds
  • Alt. Pistol x 8-10 OR Skater Squat x 3-4 per

B. For time:

  • Row 2k, Run 1 mile, or Assault Bike 100 Cals

Leave a Comment