AMRAP25
10 Shuttle sprints (wall to fence = 1 rep )
5 Pullups + 1 each round
5 Pushups + 1 each round
5 V-ups + 1 each round
For 15 min work on Bar Muscleups
1. Hollow Jump into arch position
2. Hollow jump into arch position into Big straight arm Kip
3. Jumping Bar muscleup (keep arms straight as long as possible)
4. Banded Bar Muscleup
5. Coaches supported Bar muscleup
6. Bar muscleup
AMRAP8
4 Strict T2B (sc: legraises/knee raises)
8 Tempo Pushups (3030) (sc: elevated)
12 Single arm Ringrows (6 each arm)
3 sets of:
6 Barbell Backrack reverse Lunges / side @ RPE 9
rest 45s between sides
3 sets of:
5 Benchpress @ RPE 9
rest 2min
3 sets of:
8-10 3-point rows each side
rest 30sec.
5-7 super slow cyclist double DB FS (55X1
rest 30sec.