Movement Prep:
6 minute Tabata, alternating rounds of:

  • Captain Morgans L
  • Captain Morgans R
  • Alternating plank reaches


Warm-up:
3 rounds - Tabata style:

  • Hollow body hold
  • Reverse Plank
  • Passive hang
  • Russian KB swings
  • Bear Crawl Touches


Skill:
Bar Muscle Ups

Strength:
24 Min E2MOTM
3-3-3 Pause Front Squats
5-5-5 Ring Push-ups
7-7-7 Front Squats
9-9-9 Ring Rows

Watch: