Recommended Warm Up (10 Minutes):
10 Push Ups
15 Second Hold Hanging from Pull Up Bar (Active Position)
60/50 Calorie Row
50 Toes to Bar
40 Wall Ball (20/14#)
30 Power Cleans (135/95#)
20 Muscle Ups
*14 Minute Time Cap
*Stagger the start by 4-5 minutes if needed. This was an old open workout that we are retesting. Although, this is not an AMRAP today. If you finish one round, you’re done!
Toes to Bar or Knees to Chest or V-Ups
Muscle Ups or Burpee Pull Ups
Bench Press (20 Minutes)
6×2 @ 85% of 1RM
*Do a 10 second Pull Up hold at the Top and bottom of the rep (Hang, and Chin over bar) between each set! Build some strength in those 2 positions. Should be 10 seconds at the bottom AND 10 seconds at the top. Bench press should all be at the same weight.