Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- Scap Pull Up x 5
- Burpee Broad Jump x 3
- Wall Walk x 1
Workout of the Day
A. 3 Sets
- Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds
- Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
B. 3 Sets
- Row 500m
Rest 3 minutes between.
-Score is your slowest time.
