30 sec stations,
Ski Erg or Bike
10 cal ski erg or bike
*Mash pecs/upper back
4x10 Floor Press @60%
Metcon (No Measure)
-Scale accordingly, first to bands, then to ring rows. They must be done strict and unbroken.
*After pullups are finished and up to 45 seconds of every minute, perform max reps situps.
-Keep posture and position tight. Keep chin neutral, NO CHIN REACHING. Keep body hollow. Keep shoulders engaged.
Rest 2 Minutes
max Reps Supine Ring row (scale to any version of ring row)
Max reps Push ups.
-Perform this as a superset, meaning finish the ring rows and go immediately into pushups. Then rest as needed to recover before the next set.
10 BB Curls
10 Overhead Extensions
*Switch immediately from curls to overhead extensions. Rest as needed between sets. Ideally use the same weight for both.
Check out this awesome youtube stretching video with soft music, and a creepy old man.