Warm Up
In teams of 3, complete 2 Rounds each of:
- Partner A – Row or Bike 15/12 Cals
- Partner B – Alt Box Step up x 10
- Partner C – TGU x 1 per (SLOW)
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 (OR Wall Walk x 3-4)
- 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-Overs (24″/20″)
- Minute 4 – 30-Second Front Leaning Rest on Rings or Floor
