On your own:
5 minute ride on the Assault Bike, then
PVC roll your piriformis/posterior chain for 5 minutes, then
3 rounds not for time:
5 Kettlebell bent over rows using a bench with a 1 second hold at the top (each arm)
5 Kettlebell RDL’s, holding 3 seconds at the bottom
10 Ab compressions with a 1 second hold at the top
5 Wall squats with spotter
Workout of the Day
3 rounds for time of:
10 Hang power cleans (135 lbs)
If you can’t do muscle-ups, you will do 14 ring dips per round instead.
Post your scores to.