19 Aug TUESDAY, AUGUST 20TH

WORKOUT OF THE DAY
SKILL
Bar Muscle-up

Scaled:
AMRAP X 12
10 GHD Sit-up
10 Ring Dips
:30s Hollow Hold
10 Ring Rows

FOR TIME
9-7-5-3
Bar Muscle-up
10-10-10-10
Calorie Bike

*10 Min Cap
*Scaled 12-9-6-3
Burpee Pull-up

____________________________________________________________
LITE N’ TITE
ROWING INTERVALS
1000M Row
-Rest 3 Minutes-
750M Row
-Rest 2 Minutes-
500M Row
-Rest 1 Minute-
250M Row
-Rest 1 Minute-
500M Row
-Rest 2 Minute-
750M Row
-Rest 3 Minutes-
1000M Row

*40 Min Cap

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