Friday
Warm-up
Warm-up
1 ROUND
1:00 EZ Bike
10 Bent Arm Banded Pull Aparts
10 Scap Pull-Ups
10 Air Squats*
1:00 EZ Bike
10 Bent Arm Banded Pull Aparts
10 Scap Pull-Ups
10 Air Squats*
Into…
1 ROUND
:45 Mod Bike
10 Straight Arm Banded Pull Aparts
8 Small Kip Swings
8 Alt. Cossack Squats
Into…
1 ROUND
:30 Hard Bike
10 Straight Arm Banded Lat Pull Down
6 Big Kip Swings
6 Narrow Stance Squats
*Hold the bottom of all the Squats for :01 in a "Deep" Squat position
Extended Warm-up
Metcon
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options…
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat
**Bar Muscle-Up Options…
Hips to Bar Kip Drill
Jumping BMU
(No Measure)
Workout
Metcon (Calories)
5 SETS
ON A 3:00 RUNNING CLOCK…
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Bike in Time Remaining…
ON A 3:00 RUNNING CLOCK…
8 Bar Muscle-Ups
16 Alt. Pistols or 30 Air Squats
Max Cal Bike in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Cals)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Ups
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Back
5:00 Foam Roll Legs + Back
(No Measure)
