Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
3 sets:
1:00 calorie row
:45 banded pull aparts
:30 knee push-ups
Ring Dip Review/Progressions
Jumping Ring Dip
Ring Support Hold
Bottom of Ring Hold
Kipping Ring Dip
Metcon
Metcon (AMRAP – Reps)
RX
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
INTERMEDIATE
Same as Rx’d
BEGINNER
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
Finisher
Metcon
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
