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
