Workout of the Day: Friday February 9

Time

"Wildcard"

For Time:

120/90 Calorie Echo Bike

2,000/1,800 Meter Row

100 Dumbbell Snatches (50/35)

Performed As Intervals:

2 Minute Work

1 Minute Rest

Time Cap: 38 Minutes

See Notes for the Rx+ version.

Completion

Optional Gymnastics Progression

On The 2:00 x 5 Rounds

Scaled:

10-15 Band Assisted Kipping Pull-Ups

Rx:

5-8 Consecutive Box Assisted Bar Muscle-Ups

Rx+:

4-6 Unbroken Bar Muscle-Ups

*Week 3

*See Notes for exercise demonstrations and instructions.