3/13/24

warm up

Hip Spin Up

workout of the day

9 min EMOM:

1) Strict Ring Muscle Up Negative x 1-2

2) Handstand walk/shoulder taps/Handstand hold

3) Seated L-sit Leg raise x 10-20

 then

2 sets – 30 sec ON/OFF @ sustainable pace:

• Echo bike

• Row

• Wall Walk

• Russian Kettlebell Swing

• Box Jump Step Down

• Run

• Ski

• Bike erg

• Burpee Pull up

• Sled Push/Drag

cashout

Couch stretch x 2 min/side