Warm Up
Row 250m (No Straps)
Then, 2 Rounds:
- Hollow to Arch Roll x 30 seconds
- Shoulder Taps from Plank x 30 seconds
- Bar or Ring Kip x 10
Workout of the Day
A. Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) (Or Ring Support Hold x 15 seconds + Bottom of Dip Hold x 15 seconds)
- Station 2: Row 200/150m (No Straps)
- Station 3: Wall Walk x 2-3
B. EMOM for 10
- Odd – CTB Pull Up x 6-10
- Even – Hollow Rocks 30-40 seconds
C. Complete as many rounds and reps as possible in 10 minutes of:
- SA Farmer Carry x 50ft per
- Strict HSPU x 10 (Or Hand Release Push Up or 30 seconds Nose to Wall HS Hold)
