Warm-up

Strength:

Every 90sec x 4 sets

1- Tempo Bench Press x 5 reps @2211

2- Horizontal Ring Row x 8 reps @2112

Conditioning:

No Rx today. Use the time to work on a skill level or progression that works for you. Share a bike with someone of the same seat height. One person starts on #1 and other on #3. Stay in order. 

Every Minute on the Minute x 15min

1- 2-5 Bar or Ring Muscle-ups

2- 15/12 Assault Bike

3- Rest