Tuesday, March 21

"Brentwood"

4x RFT: Ring Muscle-ups, Burpee Box Jump Overs, and Echo Bike Calories

4 rounds, each round for time, of:

5/3 Ring Muscle-ups

7 Burpee Box Jump Overs, 24/20 in

15/11 Echo Bike Calories

7 Burpee Box Jump Overs, 24/20 in

5/3 Ring Muscle-ups

Rest 2 mins between each round.

Athlete Instructions

Time cap: 22 mins

Goal: sub 3:30 per round

Notes

Anaerobic / muscular stamina

RPE: 8/10

Primary Objective: Treat each interval with your best output.

Secondary Objective: Unbroken ring muscle-ups.

L2: 4 rounds, each round for time, of:

9 Chest-to-bar Pull-ups

7 Burpee Box Jump Overs, 24/20 in

15/11 Echo Bike Calories

7 Burpee Box Jump Overs, 24/20 in

9 Chest-to-bar Pull-ups

Rest 2 mins between each round.

L1: 4 rounds, each round for time, of:

9 Banded Strict Pull-ups

7 Burpee Box Step-ups, 24/20 in

12/9 Echo Bike Calories

7 Burpee Box Step-ups, 24/20 in

9 Banded Strict Pull-ups