1 set::20 jumping jacks5 inchworms10 Samson stretch lunges10 ring rows1 set::20 jumping jacks5 inchworms10 alternating Cossack squats10 challenging ring rows- Walk the feet forward to increase the difficulty of the row.
- RX - 20 rounds for time:3 pull-ups6 push-ups9 air squats
- INTERMEDIATE -20 rounds for time:2 pull-ups4 push-ups6 air squats
- BEGINNER -8-12 rounds for time:2 ring rows4 push-ups from the knees6 air squats
- MASTERS 55+ -Same as Rx'd
Post-workout8 sets::10 L-sit holds:20 rest
Accumulate:1:00 elbow-to-instep/side1:00 banded shoulder stretch/side
20 rounds for time:3 up-downs to a target (6/6 in)6 push-ups9 air squats
For time:400-meter back-rack walk (1.15 x bodyweight)or400-meter yoke carry (15/25 lb per corner)
- 9:00-14:00.- You might have to drop the bar once or twice and the yoke up to 5 times.- Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.- If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.- Brace your midsection the entire walk, and use a belt if desired.- Scale load to finish within the intended time domain.- Make sure you have a loading that you can comfortably and confidently bring to your back rack if you are using a bar.