Workout Of The Day- Tuesday 180911

Workout Of The Day- Saturday 180908
7 September, 2018
Workout Of The Day- Wednesday 180912
11 September, 2018
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Workout Of The Day- Tuesday 180911

Part A:

2 Options – both complete in 12 mins

Option 1:
5 alternating sets:
1 strict ring muscle up
2 Kipping ring muscle ups
3 ring dips
Then
3 strict HSPU
3 kipping HSPU

Option 2:
5 alternating sets
5 ring row transition into ring dips
Then
5 pike HSPU on box

Part B:

3 x 6 min stations (2 min transition) (24 min total)

Station 1
2 rounds:
2 minutes assault bike
1 minute max box jump 60/50
*record total calories + box jumps

Station 2
2 rounds:
2 minutes of double unders
1 minute kipping ring dips/ push-ups
*score it total reps

Station 3:
2 rounds:
2 mins walking lunge hugging DBall
1 min DB cleans over shoulder
*score is total reps