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Fri 16th October




WARM-UP

AMRAP x 7 MINUTES

  • :30 Bike/Row*

  • 8 Scap Pull-Ups

  • 10 Tight Kipping Swings

  • 12 Empty BB RDL

*Increase pace 3-4 RPMs each round

SKILL

EMOM x 15 MINUTES

  • MIn 1 - :40 Bar Muscle-Up Practice

  • MIn 2 - 5 Deadlift (Building)**

  • Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

WORKOUT

AMRAP x 15 MINUTES

  • 6 Burpee C2B Pull-Ups

  • 9 Deadlifts (80/55)

  • 22/18 Cal Bike/Row

(Score is Rounds + Reps)

COOL DOWN


FOR RECOVERY

  • 1:00 Slow Cat-Cows

  • 2:00 Child's Pose

  • 2:00 Seal Pose

  • 1:00 Slow Cat-Cows

(No Measure)

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