22.7.19

Strength/Skill
10min Coach Led Muscle Up Workshop
Continue to build on the previous weeks skills…

Ring Dips + Ring Support Hold
5 + 20secs x 3 Sets

Low Ring Muscle Up Rows
3 x 5 Sets

Muscle Ups
3 x 3-5

Conditioning
AMRAP 10
2 Muscle Ups
4 HSPUs
8 American Kettlebell Swings @ 32/24kg

Rest 4mins

For Time:
40/30 Calorie Assault Bike
30 Dumbbell Thrusters @ 50/35lbs
40/30 Calorie Assault Bike

Time CAP 8mins

This is a SPRINT workout. Go as hard as you can. Thrusters should be completed in 3 sets MAX.