Choose 1 of the following:
Rx
EMOM 10 minutes
1-5 Muscle Ups (may be strict if desired)
Skill Development
EMOM 10 Minutes
2-3 Low Ring Banded Muscle Ups
Strength Development
EMOM 10 Minutes, alternating (5ea)
– 10 Strict Pull Ups or Ring Rows
– 10 Push Ups
30 KB Swings 53/35lbs
20/15 Calorie Echo/Assault Bike
Feel: Cardio/Gas
Pace: Reach/Send
Target Score: <10 minutes
Firebreather Score: < 8 minutes
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
Rotating EMOM 6 Minutes, done as :45 of work and :15 to transition: