Warm Up

Row or Assault Bike 3 minutes

Group Ankle Mobility

Then 2 Rounds of:

  • Heels Touching Plate Loaded Squat x 5 @ 3111
  • Hang from Bar 30 seconds

Workout of the Day

A. 4 Sets for Quality

  • Rope Climb x 2-3 (work on legless and using legs)
  • Alt Pistol x 6-10
  • Freestanding Handstand Hold Practice

-(use partner assists to learn balance points and accumulate time upside down in the handstand)

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.

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