Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- TGU x 2 Per
- SA Ring Row x 5 per @ 2011
Workout of the Day
Performance
A.
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Row 200/150m
- Station 3: Box Jump Over x 10-15
B. EMOM for 16 (4 Sets)
- Min 1 – Row 15/12 Cals
- Min 2 – OHS x 10 (UNBROKEN)
- Min 3 – Strict Chin Up x 5-7 + TTB x 5-7
- Min 4 – FLR x 30 seconds
GPP
A.
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Ring Support Hold x 15-20 seconds + Bottom of Dip Hold x 15-20 seconds
- Station 2: Station 2: Row 200/150m
- Station 3: Box Step Over x 15
B. EMOM for 16 (4 Sets)
- Min 1 – Row 15/12 Cals
- Min 2 – OHS x 10 (UNBROKEN)
- Min 3 – Strict Chin Up x 5-7 + TTB x 5-7
- MIn 4 – FLR x 30 seconds
