Choose one of the following paths:
Gymnastics
Bar Muscle up skill work
- Lat prayer
- Bar Swing
- Hips to Bar
- Band Transition Drill
- Banded Bar MU
Engine
3 sets:
500m Row or 400m Run
rest 2 min
- Increase pace every 100m
Example: If you typically can hold 1:50 on a 500m Row, your intervals would look like:
- 100m @2:00
- 100m @1:55
- 100m @1:50
- 100m @1:45
- 100m @1:40
W.O.D.
18 min EMOM:
- 40 sec Row
- 1-5 Bar Muscle Ups or 15 KBS
- 20-60 Double Unders
- 5-10 Chest to Bar Pull ups or 40 sec Ski
- 40 sec Shuttle Run
- 5-15 Toes to Bar or 40 sec Bike
