Warm Up

Row 500m

Then, 2 Rounds of:

  • Wall Walk x 2-3
  • Scap Pull Up on Rings or Ring Kips x 10
  • Double KB Front Racked Walking Lunge x 20 steps

Workout of the Day

A. 3 Sets:

  • A1. Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds
  • A2. Deck Squat x 6-8
  • A3. False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011

B. 3 Sets:

Row 500m
-Rest 3 minutes

*Score is your slowest time

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