SWOD

10 minutes of work on Rings (no Muscle Ups)

examples:
– Skin the Cat
– Front/Back Levers
– Inverted Hang
– Leg Raise to Inverted Hang

*Just have fun on the rings!

WOD

15 minutes to work on odd object Turkish Get Ups

Note: No DBs or KBs, examples include shoes, slam/med balls, barbell

FINISHER

3 sets of:
Loaded Trunk Rotations x 8 reps/side
Straight-leg Sit Ups x 20 reps
Forearm Plank x 60 seconds

……….

BURN

Tabata Assault Bike
– rest 1 minute –
Tabata Battle Ropes (Any move)
– rest 1 minute –
Tabata Goblet Squats
– rest 1 minute –
Tabata Russian Twists
– rest 1 minute –
Tabata Wall Sits
– rest 1 minute –
Tabata Plank