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