Workout of the Day
Warm Up
2 rounds:1 minute of rowing - moderate pace
1 minute of single unders
Then…
3 rounds:
30 seconds of single-single-double under
30 seconds of pvc pass throughs
Then…
2 rounds:
10 ring rows
10 one and one quarter push-ups
5 dips
Then…
20 double unders
10 calorie row - HARD
10282025
3 rounds for time:100 double unders
30/25 calorie row
Accessory
12 alternating minutes:Minutes 1-3: 1-3 strict ring muscle ups
Minutes 4-6: 3-6 strict false grip ring pull-ups
Minutes 7-9: 6-9 strict ring dips
Minutes 10-12: 9-12 supine ring rows
Cool Down
2 minute wall v-sit stretch1 minute banded lat stretch, each side
1 minute doorway pec stretch, each side