Warm Up
Row or Assault Bike 20/15 Cals
Then, 2 Rounds:
- Deadhang from Bar or Rings x 30 seconds
- Alternating Reverse Lunge x 20 steps
- Wall Walk x 2-3
Workout of the Day
A. 4 Sets for quality:
- A1. Rope Climb x 2-3 (work on legless and using legs)
- A2. Alt Pistol x 6-10
- A3. Freestanding Handstand Hold Practice
*use partner assists to learn balance points and accumulate time upside down
B. 2 Sets for max reps/cals:
- 3 minutes – Row or Assault Bike for Cals
- 2 minutes – Man Maker x max reps
- 1 minute – Double Under x max reps
Rest 3 minutes between.
*man maker is push up, renegade row left, push up, renegade row right, power clean, shoulder to overhead
