(12 Min)
*Do a set every 3 minutes.
20 Back Rack Barbell Step Up @ 5.5/10 RPE
20 Back Rack Barbell Step Up @ 6/10 RPE
20 Back Rack Barbell Step Up @ 6.5/10 RPE
20 Back Rack Barbell Step Up @ 7/10 RPE)
5 minutes moving through:
1:00 Cardio (moderate)
10 Ring Kip to Swing
5 Tempo Ring Dip
:30 Straight Arm Plank
10 Suitcase Deadlift (moderate)
-Then-
Warm Up to Sandbag Carry and Sandbag Over Box weight w/1 Muscle Up(OR modification after each set.
-Then-
1 Set (at workout pace):
3 Muscle Ups
10ft Sandbag Carry (at workout weight)
1 Sandbag over Box (at workout weight and height)
Partner Throwdown!
Split evenly/Only 1 athlete working at a time
5 rounds:
10 Muscle Ups (OR 6 Bar Muscle Ups/Scaled 6 Burpee Pullups)
120ft Sandbag Carry (100/70)
(Mark 30ft/Each athlete carries 30ft twice)
6 Sandbag over Box (100/70) (48)
Individual:
5 rounds:
5 Muscle Ups (OR 6 Bar Muscle Ups)
60ft Sandbag Carry (100/70)
3 Sandbag over Box (100/70) (48)
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
10 Side step R/L
10 Forward/Backwards Walk R/L
10 Glute Bridges
10 Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Squats
-Then-
Barbell Prep
3 Sets
1:00 Row (moderate)
10 Lateral Box Step Up
10 Step Back Lunge