2-20-2019

I.

For time:

80 Double-Unders

40 Russian Kettlebell Swings (70/53 lbs)

20 Ring Dips

10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups

800 Meter Run

10 Bar Muscle-Ups / 10 Chest to Bar Pull-ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

II.

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ [2-1-1]

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds