Workout of the Day

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of single arm Russian kettlebell swings
1 minute of calories
1 minute of rest

Choose a relatively light kettlebell for your single arm swings; you’re only going up to shoulder height, but it will be more difficult to stabilize and control without the benefit of both arms. Switch arms every 5-15 reps instead of alternating every swing. Do your best to hang on to your plank for the full minute, and try to be quick on the machines. Add up all of your swings and calories at the end.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 4×3:00 on, 1:00 off