Conditioning Skill – EMOM
1. Bar Muscleups/Ring Muscleups x 2-3
2. 15 Cals Assault Bike
3. 10-15 Perfect Pushups
x 4 Each (12 mins)
Or
Scaling
1. Chest to Bar or banded Bar Muscleups x 3-5
2. 15 Cals Assault Bike
3. 10-15 Perfect Pushups
x 4
Strength
Front Squat 3-3-3-3-3
Finisher
6 Min AMARAP
20 Dumbell Lunges (select weight to enable constant movement)
20 Hollow Rocks
30 Sec Assault Bike
