WORKOUT OF THE DAY
SKILL
Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.
A. 8 minute EMOM
1 – Rolling Bar muscle drill on foam roller x 5 reps
2 – Kipping swing with band x5
B. 9 minute EMOM
1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3
2 – Dips from bench or rack x7 reps/Dips on vert bar x 6
3 – Double DB row x 7 reps
CONDITIONING
For time:
30-25-20-15-10
Hang power cleans 50/30kg
60-50-40-30-20
Double Unders
***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.
