Warm Up
2 Rounds of:
- Row 200m
- Walking Lunge x 20 steps
- Hollow Body Hold x 20 seconds
- Arch Body Hold x 20 seconds
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)
- Station 2: Row 200/150m
- Station 3: Alt Cossack Squat x 8-10
B. Complete as many rounds and reps as possible in 8 minutes of:
- CTB Pull Up x 10
- Plate GTO x 10 (45/35lbs)
- Double Under x 30
