This workout has a big of everything, high skill gymnastics, ability to move weight and some grunt work. Your legs are gonna be taxed by the lunges and row but, what ties this all together is core stability. Your midline is going to hurt from the toes to bar but you need to keep it solid on the lunges and row, don't let you back blow up!
Scale toes to bar with hanging leg raises. Pick a weight on the lunges that should feel challenging for 8-10 reps.
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