Warm Up X2

  • 25 KB Swings
  • 10 Steps Duckwalk
  • 10 DBPP
  • 10 Jump Pullups

Mobility

  • Banded Overhead Stretch with External Rotation and Kettlebell of Death

Skill

10:00 muscle-ups- 1-3 muscle-ups or assisted muscle-ups @ the top of the minute @7-8RPE

Workout

10:00 for rounds:
NJ Ave Sprint
8 Burpees
10 DB PP (20% BW)

rest 3-5:00

Row 500m for time

Comment