Workout of the Day
Warm Up
Bike 30 sec on/ 30 sec off for 3 min - build intensityThen...
2 rounds:
10 rope row
10 1 1/4 push up
5 rope hanging knee raise
Then...
2 rounds:
1 rope climb foot clamp + stand
10 scap handstand push up
5 pike push up (no box)
Then...
Take 5 min to find rope climb and HS push up variations for workout
12092025
Every 4 min for 6 sets - alternating between:A:
10 hand stand push up
15/12 cal bike
2 rope climb
B:
2 rope climb
15/12 cal bike
10 hand stand push up
-score is total working time
Lifting
Every three min for 5 sets:3-5 single arm dumbbell push press each arm
- as heavy as possible across
Cool Down
2 min lax ball deltoid smash1 min banded lat stretch
2 min seated forward fold stretch