WARM UP
5:00 handball
3 rounds:
10 calorie row
10 calorie bike
10 hanging shrugs
SKILL
Strict ring muscle up progressions
Accumulate 20 reps
WORKOUT OF THE DAY
2 rounds for max calories:
1:00 max calorie row
1:00 rest
1:00 max calorie bike
1:00 rest
1:00 max calorie ski
5:00 rest
BARBELL CLUB
3 rounds barbell warm up
A) Clean and Jerk ladder
*Men begin at 45lb, adding 10lb each minute. Women begin at 35lb, adding 5lb each minute.
B) Front squat
5 x 3
C) Push press
5 x 5