6/12/24

warm up

Hip Spin Up

workout of the day

9 min EMOM:

Odd) 1-5 Strict Ring Muscle Ups/Negatives or 20-30 sec Chin Over Bar Hold

2) 5-10 Strict Toes to Bar

3) 30 sec Jump rope skill work

 then

3 sets – 1 min ON/OFF:

• 15 Wall Balls + Toes to Bar Remainder

• 12 DB/KB Hang Snatch + Double Unders Remainder

• Calories on Machine

cashout

Couch Stretch x 2 min/side