WARM UP
AMRAP 10:
10 Cal machine
5 Reverse Lunges
10 Air Squats
5 Single Arm Ring Rows / Sc1:
double arm / Sc2: HR push ups
SKILLS
( Chest To Bar )
Set 1
2 Chest to Bar / 4 pull ups or jump ups
20 Air Squats
2 Chest to Bar / 4 pull ups or jump ups 20/18 Cal machine
Set 2
1 Chest to bar / 2 pull ups or jump ups
20 Air Squats
1 Chest to bar / 2 pull ups or jump ups 20/18 Cal machine
CONDITIONING
“MUUG”
For Time:
15 Chest To Bar / pull ups / jump ups
100 Air Squats
15 Chest To Bar / pull ups / jump ups 100/75 Cal machine