CrossFit
For time:
50 bar muscle-ups
Longevity
A. pullup bar skill work
1. reverse tabata dead hang
2. scap pullup 3×5
3. horizontal bar row 3×5
B. DB accessory 3×10
bent over row
single arm DB press
QuickFit
3 tabata stations: 14 min including rest:
1. Assault bike 20x10x8 (4 min)
Rest 1 min
2. Russian KB swings 20x10x8(4 min)
Rest 1 min
3. Russian twists
