November 25, 2021

Bar dips @21X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
Bent over row 5×8 @21X1
3 Rounds:
12/12 HEAVY Single-arm DB row,
25 Band face pulls
5 Rounds, 30s work, 10s rest:
Alternating 3-point arm swing


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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