Monday, May 28, 2018

Warm Up

10 min of joint prep

A1. Muscle ups x 4 sets; rest 60 sec

A2. Back Squats 7-9  x 4 sets; rest 60 sec.

B. Every 8 minutes x 3 sets:

Row for calories x 45/35

KB Walking Lunges x 20 35/55 lbs (done in backyard or alley)

strict pulling x 8/11 reps

Pulling Progressions - see white board

NOTES: some have moved onto assisted muscle ups

NOTES: working support hold or ring dips this cycle