Workout of the Day
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups: Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression: 3-4 reps)
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)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols: 16-20 reps
(if you’re proficient, add weight with a kettlebell)
+
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings 70/53
Minute 3 – 10 Thrusters 95/65
Minute 4 – 12 Chest-to-Bar Pull-Ups
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