Workout of the Day

Fitness Level 1

A. Take 15 minutes to Work up to a Heavy Single Back Squat

B. Three sets of:
Max Ring Rows
Max Pushups (or modified)
Rest 2 minutes

C. Three sets for time of:
7 Front Squats
7 Pull-Ups (banded okay)
30 Double-Unders (or 90 singles)

Fitness Level 2

A. Four sets of:
6-8 Overhead Squats
rest 2 minutes
*Take out of rack. 

B. Muscle-Up Progressions
3 x 20 Kip Swings
3 x 10 Box Extension
3 x 10 Seated Banded MU
or 
Strength Progressions
Three sets of:
Max Ring Rows or Pull-Ups
Max Dips (Box or Bar)

C. Three sets for time of:
7 Front Squats (155/105lbs)
7 Pull-Ups
30 Double-Unders

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