SDAY
WARM-UP -
7:00 AMRAP
10 Lateral Ski Hops
30-second Jump Rope
45-second Row
WORKOUT PREP -
2 sets: (each)
100m Row (build in pace)
10 Double Unders
BAR MUSCLE UPS: WEEK 8
Testing Day! This is the final
week in our bar muscle-up
cycle.
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Box Bar
Muscle Ups, Kipping Chest
to Bar Pull-ups, Kipping Pull-
ups, OR attempt bar muscle-
ups if ready.
Liberty: Ring Rows
Reps do not need to be
unbroken! Just as many as
you can in 2 minutes.
WORKOUT - Gru & Dr.
Nefario
Freedom (RX’d)
Teams of 2
5000/4500m Row
*Partner moving onto rower
must complete 50 double
unders before rowing each
time partners switch.
*The beginning partner must
complete a set of 50 double
unders at 0:00 to start the
workout, before the row
begins.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Quardruped Forearm
Stretch
1 Minute Calf Foam Rolling
1 Minute Calf & Big Toe
Stretch