Workout of the Day

Every 2 minutes, for 18 minutes:
A1. Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension – 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension – 3-4 reps)
A2. Minutes 3-4, 9-10 & 15-16: Handstand Walk – 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
A3. Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
Every 3 minutes, for 15 minutes (5 sets):
Run 200m
10 Burpee Box Jump-Overs 24″/20″

Alternatively, perform in teams of two as quickly as possible. As soon as Partner A returns from run, the Partner B may start running. Goal is for both partners to finish their 5 sets as quickly as possible.

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