Skill
12x45s
straight set of toe-to-bar
For today's skill work, we'll be using the 45 second timer for 12 rounds. In each window, do a straight set of toes to bar. Swing from arch to hollow, push down on the bar with straight arms, tuck your knees high, then flick both feet up to touch the bar at the same time. If toes to bar are not there yet, do hanging knee raises or v-ups.
Workout of the Day
10 rounds with 30 seconds at each station:
air assault bike for calories
rest
alternating dumbbell snatch
rest
You have 10 rounds, 30 seconds at each station: bike for calories, rest, alternating dumbbell snatch, rest, then repeat. On the bike, hold a pace you can repeat across all 10 rounds. On the dumbbell snatches, choose a dumbbell you can keep moving with in consecutive reps, switching hands each rep. Drive from your hips and legs, keep the dumbbell close, and lock it out overhead. To scale, go lighter on the dumbbell.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb