Friday 10/2

WARM UP
3:00 Skipping Rope
3 Rounds:
  • 8 Kip Swings (Bar/Rings)
  • 8 Ring Rows
  • 4 Ring Dips
  • 8 Hallow Rocks
SKILL
EMOM 10:00
  • 10 Double Unders
  • 5 Ring Muscle-Ups
Progression: +1 RMU from last week.
WORKOUT OF THE DAY
“Annie”
For Time:
50-40-30-20-10
  • Double Unders
  • AbMat Sit-Ups
*Sprint stimulus. Double reps for single unders.

Hybrid

SKILL
Strict Pull-Ups 4×5
Rest 1:30–2:00 between sets. Use assistance as appropriate.
WORKOUT OF THE DAY
5 Rounds for Time:
  • 500m Row
  • 20 Box Step-Overs
  • 100m Sandbag Carry
30:00 Time Cap
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