21 January – Iguana

WARM-UP

10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Ski (or Row)

WORKOUT – Iguana

Freedom (RX’d)

5 Sets:
100m Run
10 Burpee Box Jump Over (24/20)
15/12 Calorie Ski (OR Row)

-rest 1:1 between sets-

GYMNASTICS: Ring Muscle- ups / Strict Pull-ups

Strength Option:
EMOM8:
Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent) Even:
Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted) Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/ feet on the ground in front
of the rig)
Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

Conditioning Option:

8-minute EMOM:
Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set – all sets should be the same)
Even Minute: 30 seconds of Hollow Rocks

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Dorsiflexion Matrix 15 x Bootstrappers
1 Minute Ring Lat Stretch