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.