monday, march 25

Gymnastics + Weightlifting:

Every 1 min for 10 mins, alternating between:

10 Bar Kip Swings

1 Squat Clean + 3 Front Squats

3 Toenail Bar Muscle-ups

1 Squat Clean + 3 Front Squats

3 Bar Muscle-up Hip Pop Swings

1 Squat Clean + 3 Front Squats

2 Banded Hip-to-Bar Drills

1 Squat Clean + 3 Front Squats

2 Banded Bar Muscle-ups

1 Squat Clean + 3 Front Squats

*Starting at 70% of 1RM Squat Clean

"Inception"

4 rounds, 3 mins each, for max reps of:

10 Bar Muscle-ups

10 Front Squats, 185/125 lbs

max reps in remaining time Echo Bike Calories

Rest 1:30

Athlete Notes

Primary Objective: Complete the Bar Muscle-Ups and Front Squats in under 2:00 minutes

Secondary Objective: Increase calories on each and every set.

Stimulus: Gymnastics Conditioning + Quad Pump / V02 Max

RPE: 8/10