Workout of the Day
A) Front Squat 7x1
Super Set: 7x3 strict ring dip or weighted ring dip (AMRAP kipping dips in 7th set)
B) For Time:
Bar Muscle Up
Time Cap 10 min
OPTIONAL Cash-Out: 4 min max calories on rower (compare to effort on 9/16/2015)
a) Pose Warm Up
b) Long Intervals
2-4 X 1 mile *
Rest 3:00 minutes between rounds
* Goal is to maintain consistent time for all rounds.
- 5 minutes Glute Smash on lacrosse ball.