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.

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