WARM UP
5:00 bike
5:00 shoulder mobility
3 rounds:
10 hanging shrugs
10 kip swings
10 ring rows
SKILL
3 rounds for completion:
15 GHD situp
15 GHD hip extension
WORKOUT OF THE DAY
For time:
3 rounds:
15 calorie bike
15 pull ups
3 rounds:
10 calorie bike
10 chest to bar
3 rounds:
5 calorie bike
5 bar muscle ups
*Scale pull up variations to maintain progression of difficulty. 12:00 time cap.