Tuesday
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (Rx 53/35)|(Rx+ 70/53)
C2B Pull-up
21-15-9
Russian Kettlebell Swing (Rx 53/35)|(Rx+ 70/53)
C2B Pull-up
into…
15-12-9
American Kettlebell Swing (Rx 53/35)|(Rx+ 70/53)
Bar Muscle-Up
-18:00 Hard Cap-