Banded 7’s
-into-
8:00 AMRAP
30-second Row
30-second Jump Rope
5 Dumbbell Hang Power
Cleans (light)
10 Kip Swings
3 Pull Ups
5 Inchworms
BAR MUSCLE UPS: WEEK 3:
Warm-up skill work: Landing
tall with tension -
bit.ly/3zWmvkF
- Then -
6 rounds, every 90 seconds
complete:
* Freedom: 4-7 Bar Muscle
Ups
* Independence: 6-8 Box Bar
Muscle Ups, Kipping Chest
to Bar Pull-ups, or Kipping
Pull-ups
* Liberty: 8-12 Ring Rows
WORKOUT PREP-
1 set:
5/4 Calorie Row
5 Hang Dumbbell Power
Cleans
WORKOUT - Thriller
Freedom (RX’d)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power
Cleans (50s/35s)
50/40 Calorie Row
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Seal Stretch
4x 5 Quad Foam Rolling
(each leg)
2x 10 Down Dog