Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run
Warm-up skill work: The approach
- Then -
8-minute EMOM
- Level 1:
- Even Minute: 3-5 Bar Muscle Ups
- Odd Minute: 15 Hollow Rocks
- Level 2:
- Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
- Odd Minute: 10 Hollow Rocks in Tuck Position
- Level 3:
- Even MInute: 7-10 Ring Rows
- Odd Minute: 15-second Hollow Hold in Tuck Position