Friday, 9/11

Warm Up

3 Rounds Of:

10 Hanging Scap Retractions

20 Mountain Climbers 

10 Rev Hand Spider Lunges 

5 Plank to Squat 

Bar MU Prep:

10 Kip Swings

8 Knees to Chest

6 K2C then Hip Drive (think Hip to Bar) 

4 Straight arm straight leg Hip to Bar

1-3 Bar MU*

then

1×3 Burpees+6 Step Ups+6 Alt Front Rack Rev Lunges (bar only)

2×3 Burpee Box Jumps+6 Alt Front Rack Rev Lunges (working up)

Met Con

20 Minute AMRAP of 

5 Bar Muscle Ups 

7 Burpee Box Jumps (24/20”)

10 Alt Front Rack Reverse Lunges (135/95)

Bar MU Scaling Options:

Reduce reps to 1-3/round, should never take you more than 60-75 seconds to complete the set (closer to 30 sec when fresh, think 1-2 sets) 

Scale to 12 CTB Pull Ups or Chin Over Bar Pull Ups

Modify reps for Pull Ups

Sub 12 Jumping Pull Ups 

Lunge weight should be something challenging but unbroken for majority of all sets, never taking more than 2 – should be able do 15+ reps unbroken when fresh