Warm up

Every 2 min for 6 min 30/24 cal row

Every 3 min for 9 min 2 rounds of Mary or 3 rounds of Cindy 


A) back squat

5 X 20 reps. That’s 5 sets of 20. No belt. No lifters. No knee sleeves. All sets same weight. 

B) 50 burpee bar muscle ups (overall the goal is to get work done but, if you have a bad movement habit don’t reinforce it by not addressing it.)

12 min cap

C) class. TTB in class skill. Take note of this as some of you will struggle on Bar MUs if you do ttb first.

Friday, May 20th, 2016 at 5:29 am / Competitive