Warm Up and Mobility
Every 3:00 for 18:00 complete:
2 rounds
4 Bar Muscle Ups
12 Pistols
24 Double Unders
*Choose a rep scheme/modification that allows you to complete one round in about 1:00-1:15
*Example, if you complete your 2 rounds in 2:30, you rest :30 before beginning the next 3:00 round.
| Options for BMU: Hardest pull up option: – 8 kipping pull ups or C2B – 4 Strict pull ups 8 Renegade rows 10 KB/DB swings 8 Slider lat pull downs (one arm at a time, or two…watch video! Find something that will slide on the surface you’re using) https://www.youtube.com/watch?v=tnlKzMc1CRU | Options for Pistols: Assisted single legged squats (sit to chair, hold on to post, etc.) 20 air squats | Options for DU: 24 single unders 30 mountain climbers |