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10/6/2021

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Warm up:

Every 2 min for 3 sets:

  • 100m Sprint on Rower

Skill:

Bar Muscle Up

  • Lat Prayer
  • Bar Swing
  • Hips to Bar
  • Band Transition Drill
  • Banded Bar Muscle Up

Conditioning:

15 min AMRAP:

  • 200m Run/Row
  • 5 Burpees or Plate Ground to Overhead
  • 1-2-3-4-5-etc. Muscle Ups or Pull ups