A.
3 Sets, Not For Time
5 Muscle-ups (This is Just for some added practice, move well)
20 Triple Unders
1 Pegboard Ascent
20 Alternating Pistol Squats
B.
30 Minutes EMOM
Min 1 – 7 Bar Muscle-ups
Min 2 – 5 Deadlifts 275/185# + 7 Strict HSPU
Min 3 – 12/9 Calorie Assault Bike
Record Your Total For Each Movement
Optional Second Session
60 Minutes
Light To Moderate Run, Mostly Stay Aerobic
A. Finally figured out the pegboard!!! Triple unders not so much….
B. 70/120/120 EMOM started out pretty easy but by the 3rd time through the assault bike I lost my heart rate and never got it back. Super happy I was able to finish this and go unbroken on everything but man I need some work on that assault bike! I love emoms because they always push what I think I’m capable of.
A. Done
B. 63 bar muscle ups
120 DL+SHSPU
120 Cal on the Assault Bike
A. Did a combo of the program and random nash exercises
B. 59/120/120 Rx