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Friday 01.18.2019

POSTED ON January 17, 2019

Friday | 01.18.2019

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Warm Up:
 
:15 Supinated Dead Hang
5 Scap Push-ups
10 Wall Slides Y
10 Push-up T
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
RX: 5-10 Unbroken Chest 2 Bar Pull Ups
Intermediate: 3 pull ups + chest 2 bar
Beginner: :20 dead hang + 5-7 kips
 
B. Practice Bar Muscle Up Transitions
RX/Intemediate/Beginner
 
4min AMRAP
 
400m Run
ME Burpee 6in Target
 
Rest 2min
 
4mim AMRAP
 
500m Row
ME Sit-ups with feet anchored in remaining time
 
Rest 2min
 
4min AMRAP
 
400m Run
ME Burpee 6in target
 
Rest 2min
 
4mim AMRAP
 
500m Row
ME Sit-ups with feet anchored in remaining time
 
Cool Down:
 
3 Rounds For Quality
 
1min Hurdler Stretch L/R
1min Supinated Dead Hang
10 Prone Pass Throughs
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