Warm Up
2 Rounds of:
- Bike 12/8 Cals
- SL Box Step Up x 10/per
- Shoulder Taps from Plank x 20
- Active Hang from Rings x 15 seconds
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 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Handstand Walk x 10m
- Station 3: Alternating Pistols x 10-14
B. Every minute, on the minute, for 20 minutes (5 sets of each):
- Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
- Minute 2 – 16-20 Alternating Reverse Lunges with KBs/DBs
- Minute 3 – 12-15 Box Jump Over or Step Over (24″/20″)
- Minute 4 – 30-Second Front Leaning Rest on Rings or Floor
