Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Wall Walk x 2
  • Deadhang x 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

-for the handstand use partner assists to learn balance points and accumulate time upside down.

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. 1 man maker is push up, renegade row left, push up, renegade row right, power clean, shoulder to overhead.

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