Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Inchworm x 5
- Alt Box Step Up x 10
- Front Rack & OH Carry x 60ft per
Workout of the Day
A. 3 Sets
- A1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds
- Alt. Pistol x 8-10
B. 3 Sets
- Farmers Carry x 100ft (As Heavy As Possible) – Rest 2 minutes between
C. Complete as many rounds and reps as possible in 10 minutes of:
- Alt. DB Snatch x 10 (50/35lbs)
- Wallball x 15 (20/14lbs to 10/9′ target)
- Double Under x 30
