Wednesday 04-11-18 S

Tuesday, April 10, 2018

Warm Up: 
Row/Run/Bike X 3 mins  
Hip Mobility X 2 mins/1 per   

5 Rounds @ Warm-Up Pace:  

3-6 Strict Pull Ups or 6 Scap Hang Shrugs  

6 Ring Rows 

9 Air Squats 

1st: Review BS & Bar Muscle Up Options 
2nd: Grab BB/Plates & Set Up Muscle-Up Station

3rd: Build on Back Squat off ground (start empty)  


28 Minute Running Clock:

Every 7 Mins for 4 Rounds:

400 M Run/500 M Row @ Z2-Z3 Pace  

5 Bar Muscle Ups

15 Back Squats 95/65-115/75 (adv. 135/95)  

5 Bar Muscle Ups

- the goal is 5 minutes or work with 2 minutes rest

- feel free to split the running with rowing 

Review VIDEOS for Bar Muscle Ups:
Prerequisite for Bar Muscle Ups:

Banded Hip to Bar 


Option A:

Jumping Bar Muscle Ups 


Option B:

Banded Bar Muscle Ups 


Option C:

Bar Muscle Ups 

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