Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
1:00 Row
10 Push Ups
15 Second Hold Hanging from Pull Up Bar (Active Position)
MetCon
For Time:
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!
Scaling Options:
Toes to Bar or Knees to Chest or V-Ups
Muscle Ups or Burpee Pull Ups
Strength
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.