This week the skill will have two variations. One will be geared towards performance and the other directed at aesthetics. It’s worth noting that the differences are subtle and effort is still required regardless of route you choose. Both options will improve strength and both will help tone and tighten our bodies.
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Strict muscle up or strict transitions
4 sets of 10 push press
15 min EMOM
Minute 1: 20 anchored sit ups
Minute 2: 40’ weighted bar crawl
Minute 3: 16/12 cal row
T1: adjust reps and loads as needed
T3: 50/35’s and 20/15 cal row
On the last round of the emom, minutes 13, 14, and 15, amrap the the reps and add them together for your score. The score on the final round of the bear crawl will be the total number of up downs completed after the 40’ bear crawl is finished.