Warm-Up

A) 2 Rounds:

12 Calorie Row
12 Lunges
12 Push-Ups

B)EMOM x 6:

Odd Minutes:
8 Shoulder Rolls
20 Double-Unders

Even Minutes:
8 Strict Press, with an empty bar
4 Strict Pull-Ups

Strength

EMOMx12:

A- 1-2 Muscle-Ups
B- 12/9 Calorie Bike
C- Rest

Objective: choose a muscle-up variation ( ring or bar) and complete 1- 2 muscle ups in one minute. The second minute complete 12/9 calories on the bike, and rest on the third minute. Repeat for a total of 4 rounds.

Workout

EMOMx12:

A- 3-6 Unbroken Strict Pull-ups
B- 3-6 Strict Handstand Push-Ups
C- 12 GHD Sit-Ups

– Rest 60 Seconds

Note: each station should have 10-15 seconds of rest. Scale as needed.

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

The goal is to get quality movement in and some good abdominal work. This should be a low-intensity level workout. Get some quality movement in.

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