11/13/20: Friday

Today’s Workout

• Warm Up
  3 Sets – :30 On|:15 Off
  • Jump Rope
  • Single Arm Row (R)
  • Single Arm Row (L)
  • Hang (2-Small Kip|3-Kip)
  • Push Up + Down Dog

• Conditioning – “Kip-wich”
  

  Indoor 7 Rounds – :30 On|:30 Off Pull Ups Handstand Push Ups Double Unders

  Outdoor 7 Rounds – :30 On|:30 Off Single Arm Rows Box HSPU -or- Pike Push Ups Double Unders

• Accessory
  • Collect 3 min. in a Hollow Hold
  • 2 min. Ring Support Holds (Alt. Top Hold and Bottom Hold Every :15)