WORKOUT OF THE DAY

STRENGTH

A. Back Squat 3RM

B. Drop sets – 20% 2×5 reps focusing on form

METCON

“Tabata”

6 rounds of:

15 sec WORK/15 sec REST on Assault Bikes/Rowers

GYMNASTICS

EMOM for 15 minutes:

1 – 10-30 sec Bottom of Dip Hold.

2 – 10-30 sec Top of Dip Hold

3 – 3 Wallclimbs

4 – 30 sec Deadhang

5 – 20 Kipping Swings/Kipping Leg Raise.