Warm Up
Row or Run 250m
False Grip Instruction
Then 2 Rounds of:
- False Grip Ring Row x 3
- Inchworm x 2
- Wall Walk x 1
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 Deck Squats + 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 – KBS x 12-15
- Minute 3 – Thruster x 10-15 (95/65lbs)
- Minute 4 – TTB x 10-15
