Workout 4.1.23


for time with a partner
you can split the bike and the work any way you want (so in other words, you could go through the whole workout, and then the whole bike, or each be working on one component simultaneously)

workout is done when you’re done with both the miles and the 5 rounds

5 rounds
30 double kettlebell front rack lunges (in place, forward, alternating) 2xpurple/blue
30 box jump overs 24/20
30 ring dips

7/6/5 mile bike

rx+ 5 muscle up +1s (muscle up+dip=1) = 15 ring dips


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.