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The Workout of the Day is:

A) 3 sets:

8 Bulgarian split squat each leg

15 GHD sit ups

2 Strict Muscle ups (or 2 strict pull ups/2 strict ring dips)

 

B) ALT EMOM 14 Minutes

Max Row for cal

3 Back squat @ BW  (not to exceed 70% of 1RM)

 

C)Skill: Rope CLimbHappy 30th Birthday to Diego!! Birthday burpees, anyone?

Happy 30th Birthday to Diego!! Birthday burpees, anyone?