WORKOUT: 30 min EMOM
MIN 1 – 5-7 Ring/Bar Muscle-Ups
MIN 2 – 60 Double Unders
MIN 3 – 20 Russian KB Swings (32/24)
MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 – :50 Single Arm KB Front Rack Hold*
*Switch arms at :25 mark
HIIT & RUN: 30 min EMOM
1: 12 Ring Rows
2: 50 Double Unders/ 100 singles
3: 30 Crossbody mt climbers
4: 25 Air Squats
5: Max cal bike