8 @70%
5 @80%
10@ 80%)
Take 8 Minutes to go through
Rest as needed w/*12 Side Plank Clamshell Between sets
1 Set
1:00 Row
10 Bench Press (Empty Bar)
10 Hanging Scap Retractions
10 Kip to Swing
5 Banded Chin Ups
1 Standing Foot to Clamp to Standing on Rope
-Then-
warm up to workout weights
w/ 1 Bar Muscle Up
5/4 Cal Row
5 Bench Press
2 Bar Muscle Ups
1 Half Legless Rope Climb
Teams of 2 *Splits reps as needed
100/80 Cal Row
80 Bench Press (136/95)
24 Bar Muscle Ups
80/64 Cal Row
60 Bench Press (155/105)
16 Rop Climbs
60/48 Cal Row
40 Bench Press (185/125)
8 Legless Rope Climbs
Time Cap 26 Mins
Individual Version:
50/40 Cal Row
40 Bench Press (135/95)
12 Bar Muscle Ups
40/32 Cal Row
30 Bench Press (155/105)
8 Rope Climbs
30/24 Cal Row
20 Bench Press (185/125)
4 Legless Rope Climbs
2 Min Banded Latch Stretch
Hip Halo Activation
Barbell Prep
2-3 Sets
3x No Hands Front Squat
3x Pause Fron Squat
3x 1 ¼ Front Squat
3x in the Hole Front Squat
3x :10 Eccentric Squat