Prehab

upper/lower body dynamic

pull-up/muscle up progressions

MetCon

FOR TIME:

20 muscle ups

40 bike calories

60 kettlebell swings 50/30

80 sa kb front squats 50/30

100m farmer’s carry 50’s/30’s

rest 3:00

100m farmer’s carry 50’x/30’x

80 sa kb front squats 50/30

60 kettlebell swings 50/30

40 bike calories

20 muscle ups

Strength

Skill Work