3.01.2017

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

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