Workout of the Day: Thursday February 15

Time

"Cardio Leg Sandwich"

4 Rounds For Time:

500/450m Row

20 Goblet Reverse Lunges (50/35)

20 Shuttle Runs (25ft Down & Back = 1 Rep)

Rest 3:00 Between Rounds

Time Cap: 30 Minutes

Completion

Optional Gymnastics Progression

4 Sets For Quality

Scaled:

5 Unassisted Kipping Pull-Ups (or 8-10 Band Assisted Kipping Pull-Ups With A Smaller Band)

Rx:

5 Band Assisted Bar Muscle-Ups

Rx+:

Max Bar Muscle-Ups

*Week 3

*See Notes for exercise demonstrations and instructions.