Tuesday, September 20th 2022

WARM UP

Machine Tabata

then,

2 Sets

:20 Active Hang

10 Hollow Rocks

10 Ring Rows

:20 Ring Support

into

Workout Set Up

ON A RUNNING CLOCK

8 Minute EMOM

:30 Max Cal Bike

rest 2:00

8 Minute EMOM

-“x” Toes-2-Bar

*goal is to pick a number of reps that can be maintained unbroken the entire EMOM

rest 2:00

10 Minute AMRAP:

16 Alt. DB Snatches (50/35)

8 Ring Dips

4 Strict Pull-Ups (Rx+ 4 Ring Muscle Ups)

RECOVERY

Pec Stretch on Rig

Puppy Dog

then 2 Sets

10 Banded Ys

10/10 Banded External Rotations