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
