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3xs:
200m Run
6-8 Sumo Inchworm
8 Romanian Deadlift
8 Bent Over Row
6 Kip Swing
6 Dips or Push Ups
Prime 1x:
5 Deadlift (light)
5 Hip to Bar
5 Deadlift (workout weight)
1-2 Bar Muscle Up
Notes: Hip to bar is practicing your kip for BMU by keeping your arms straight behind the bar and pressing down towards the bar.
For Time
Buy In: 800 meter Run
21-15-9 Deadlift (225/155)
12-9-6 Bar Muscle Up
Cash Out: 800 meter Run
Goal: Sub 15 min
Buy In: 600 meter Run
21-15-9 Deadlift (185/115)
9-6-3 Low Ring Transition + Jumping Ring Dip
Cash Out: 600 meter Run
Goal: Sub 15 min
Buy In: 800 meter Run
21-15-9 DB Deadlift (70/50))
12-9-6 Bar Muscle Up
Cash Out: 800 meter Run
Goal: Sub 15 min
Buy In: 800 meter Run
42-30-18 No Push Up Burpee
21-15-9 Dips
Cash Out: 800 meter Run
Goal: Sub 15 min
Accumulate :90 sec in an L-Sit
Goal: Just get it done but don’t exceed 6 sets on the bench
Notes: Each time you drop complete 5 Bench Press (155/95).
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch
