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

Leave a Comment

Your email address will not be published. Required fields are marked *