The Fitness Coalition

Workout of the Day
A.
Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift: 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups: Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression: 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
+
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Kettlebell Swings 53/35
15 Ring Dips
E.g., Partner A Runs 200m, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B Runs 200m, etc….