1.1.2023 Warmup ( Optional training day ) Workout

3-minute Air bike + 3-minute Row

2 rounds
10 Tall kneeling halos
5 Kneeling goblet get-ups
5 Ring row transitions
10 Handstand shoulder taps
+
2 rounds @ increasing pace
2 Ring muscle-ups
5 Wall balls
5m Handstand walk
2 Devils presses
60-second Bike/SkiErg after each round (alternate)