Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday

Warm-up

PARTNER WARM-UP
1 set:
P1:
1:00 bike
P2:
:30 alternating shoulder taps
:30 kang squats

1 set:
P1:
1:00 bike
P2:
:20 top-of-ring support hold.
:10 rest
:20 bottom of ring support hold (feet on the ground)

1 set:
P1:
1:00 bike
P2:
:20 top-of-ring support hold
:10 rest
:20 bottom of ring support hold (feet off the floor)

Skills Review

Metcon (No Measure)

5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

Warm-up

KB SWING WARM-UP
2 sets:
5-7 KB swings

Workout

Metcon (AMRAP - Reps)

RX & INTERMEDIATE

For reps:
1:00 KB swings (35/53 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories

Metcon (AMRAP - Reps)

BEGINNER

For reps:
1:00 KB swings (18/26 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories

Stretch

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

Want to see some of these movements in action? Check out our .