20 January – Komodo Dragon
January 19, 202522 January – Bearded Dragon
January 19, 2025WARM-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
