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Friday 7th May




STRENGTH



Bar muscle-up skill


5-7 reps of each movement

  • A- Box drill 1

  • B- Box drill 2

  • C- Box drill 3

  • D- Box drill 4


Every 2:00 x 5 rounds


  • 5 reps of either drill 1,2,3 or 4 (athlete-specific) + 20-30 seconds hollow hold *

*Advanced athletes use kipping bar muscle-ups 2-6 reps + 20-30 second hollow hold


METCON



1:30 work 1:30 rest x 5 rounds


  • 10 Burpee box jump overs 24"

  • Max calories machine in the remaining time.



SWEAT



E4MOM X 8


  • Machine (Row 15/12 - Bike 12/9 - Ski 12/9)

  • + 20 American KB swings

  • + 15 Burpees over KB



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