WARM UP
5:00 run, bike, or row
3 rounds:
5 wall handstands
10 hanging shrugs
15 broad jumps
SKILL
N/A
WORKOUT OF THE DAY
For time:
1 mile run
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile bike
10 bar muscle ups
20 handstand push ups
30 box jump overs
1 mile row (1600 meters)
10 bar muscle ups
20 handstand push ups
30 box jump overs
*Endurance stimulus. Set a conservative pace to start and try to accelerate towards the end. 40:00 time cap.