A1) 4 sets – Bar Muscle Up Skill
Level 1: 7 Kip Swings + 3-5 Modified Bar Muscle Up Dril
Level 2: 3 reps 1 Hip to bar Kip + 1 BMU
Level 3: 3-5 BMU + 3-5 Dips at top of pull up bar
A2) 10 Hollow banded pull downs @2020
A3) 1:00 Wall Sit
rest 30-1:00 between movements and sets.
B) For time 16min Cap
18-14-10 (9-7-5 per leg) – Barbell Front Rack Lunges – (95/65) (75/55)
**25ft HS Walk after each round
**4/3 wall walk
rest 2:00
30-20-10
WB
Ring Row
C) Core
12min EMOM
min 1: 20-30sec Parrallette L-Sit
Min 2: 40sec weighted Plank
Min 3: 30sec AMRAP Vups
D) 60day Challenge
100 Cal Bike
Every 2:30 minutes Get off and perform
10 Air Squats
10 slam ball throws
Start with Squats and throws.