TUESDAY

Warm-Up

400m Group Run

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2 Sets, For Quality

30 second Tempo Air Squat (30x1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

"Circle of Life”

20:00 AMRAP

Fitness

9 Single DB Front Squats

3 Burpee Pull Ups

300m Run

300/250m Row

Performance

9 DB Front Squats 22.5/15   

3 Bar Muscle Ups

300m Run

300/250m Row

Goal / Stimulus / Objectives

Goal: 4-6 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Bar Muscle Ups Unbroken

Optional Accessories

For Quality:

3 Sets

5/5 Bulgarian Split Squat 30x1

14 Push-Ups

9 DB Zottman Curls

-rest as needed b/t sets-