Warm-Up: Coach’s Choice
Strength/Skill: Ring Muscle Up Skill Work
WOD: 20 Minute AMRAP
20 Second Hold (Bottom of the Ring Dip)
20 Second Hold (Top of the Ring Dip)
20/15 Calories (Alternate Row and Bike)
Stimulus/Focus: Accumulate 20 seconds in each position before moving onto the cardio piece. You will rotate what you do each time-for example, row, bike erg, row, assault bike.
Cool Down: Tabata Bar Hang