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 x 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:
L-Sit Hold: 45 seconds accumulated time
+
6 Rounds – Max Reps
In :60
15 Sledge Hammer Strikes
Keg Ground to Overhead – Max Reps
– Rest 2 Minutes –
THE FITNESS COALITION 