Wednesday
7/16
A. Take 15 minutes to complete the following
Back squat
x6 @ 70%
x6 @ 75%
2×4 @ 80%
B. For total time
2 rounds
12 shoulder to overhead @ 95#/65#
12 front rack reverse lunges @ 95#/65#
20 toes to bar or v-ups
+
rest 1:00
+
2 rounds
12 shoulder to overhead
12 front rack reverse lunges
8 Bar Muscle-ups
*13 minute time cap
*Sub 16 reps of your toughest pulling movement
*if working the skill of bar MU, lower the reps to 4 or cap @ 90 seconds each round
Essentials
A. Every 75 seconds x12 sets
Set 1: front foot elevated split squat x6-8/leg
Set 2: incline DB bench press x12-15
Set 3: Front leaning rest 30-45 seconds
B. 10 minute AMRAP
8 single arm Kb swings arm #1
40 jump rope
8 single arm Kb swings arm #2
4 inch worms