Workout of the Day
Warm Up
3 min cardioThen...
2 rounds:
10 PVC pass through
5 rope hang knee raise
10 foot assist ring dip
5 second ring support hold
5 second bottom dip hold
Then...
2 rounds:
8 jumping lunges
3 ring dips
1 half rope climb ascent practicing footwork.
Then...
Choose lunge implement and build to workout loading
01022026
AMRAP 20 min:5 ring dips
1 rope climb, 15 ft
50ft walking lunge 100/75 lbs
- choose any implement on the lunge. 10 ft is 1 rep.
Cool Down
2 minute pigeon stretch1 min prone 90 deg pec stretch