Overhead Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
5 Rounds For Time:
50 Double Unders
30-24-18-12-6/24-18-14-8-4 Cal Bike
15-12-9-6-3 Ring Dips
*Score = Time it takes to complete the workout.
T1: try single unders and push ups or adjust further as needed
T2: as written
T3: 6-5-4-3-2/5-4-3-2-1 Muscle Ups
EXTRA:
4 sets
12 Machine Shoulder Press
12 EZ Bar Bicep Curls
Rest 2-3 Min Between sets
Record weight for the shoulder press. Curl load write in the notes.
Using an Assault, ECHO, or C2 Bike
5 min Steady
2 min Rest
7 min Steady
3 min Rest
9 min Steady