Warm-Up
A) 5 Rounds:
5 Single-arm Russian Kettlebell Swing, Left
5 Single-arm Russian Kettlebell Swing, Right
5 Tempo Hand Release Push-Ups (3 seconds down each rep)
1 Minute Bike at RPE 6
B) 3 rounds:
2 Strict Pull-Ups
2 Bar Dips
10 GHD Sit-Ups
10 Step-Ups
Strength
EMOMx12:
Minute 1 – Muscle Ups + Dips*
Minute 2 – Max Calorie Bike
Minute 3 – Rest
Objective: choose a muscle-up variation (ring or bar) and complete muscle-ups plus a certain amount of dips in the minute 1 section. In the second minute complete a submaximal effort on the calories on the bike and the third minute is rest. Repeat for a total of 4 rounds.
Minute 1:
RX+: 3 Muscle-Ups + 6 Dips
RX: 2 Muscle-Ups + 4 dips
AX: 1 Strict Pull-Ups + 8 Hand-Release Push-Ups
Workout
21-15-9-15-21:
Box Jumps, 24”/20”
Shoulder-to-Overhead, 95#/65#
Sit-Ups
Workout Tip
For the Shoulder-to-Overhead, each section should be completed in sets of 6-9 repetitions. Scale load as needed.