Skill

EMOM for 10 Minutes
[odd] 30 seconds of toe-to-bar
[even] 30 seconds of push-ups

We’re working on two upper body skills today. During the odd rounds spend some time working on your toe-to-bar, this can be either strict or kipping or scaled down to a v-up to work on midline strength. In the even rounds work for about 30 seconds getting as many push-ups as you can in that time but give yourself enough rest to get back up on the bar.

Workout of the Day

6 rounds of 1 minute at each station
two arm devil press
air assault for calories
rest

We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a bike that both of you can agree on the seat height. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.

st: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb