Tuesday, November 2nd

4 rounds:
10 alt. thoracic bridges
Bottoms up 90 carry 50′ RIGHT
10 bent over rows RIGHT
10 KB halos
KB bottoms up 90 Carry LEFT
10 bent over rows LEFT
Strict Pull-Ups
5 x 6-8
– rest 60 seconds –
5 Rounds:
10/10 Single-arm DB Push-Press
hand over hand sled pull 100′
10/10 single arm ring row
50′ bear crawl


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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