Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes playing on the rings.
WOD: 30 Minute AMRAP
400 Meter Run (6 Laps Inside)
1 Ring Muscle Up
1000/900 Meter Bike Erg
1 Ring Muscle Up
500/450 Meter Row
1 Ring Muscle Up
25/20 Calorie Assault Bike
1 Ring Muscle Up
Stimulus/Focus: Thirty minutes is a long time domain. Find a steady pace and keep moving. Choose a muscle up progression that challenges you.
Cool Down: 400 Meter Walk