WARM UP
3 rounds:
10 calorie row
10 push ups
10 hanging shrugs
*Keep warm up quick and get athletes to BMU practice, using some of those drills to act as additional warm up
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
4 rounds for time:
1000 meter row
25 bench/floor press
RX: (3/4 BW)
55+: (1/2 BW)
Lv2: (BW)
*40:00 time cap.