Wed 28. Oct
a) movement prep
2 rounds
50"on/10"off
row
down ups
handwalk
b) skill
bar muscle up
c) conditioning
for time
60/40cal row
into
6 rounds
10 db devils press 20/15
3 bar muscle ups
into
60/40cal row
scaled jumping bar muscle ups, chest to bar pull ups (x2), pull ups (x2), jumping chest to bar pull ups (x2)
SWEATCLUB
a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good mornings
5 handwalk + push ups
b) skill single arm db devils press
c) conditioning
emom 30min
1. 15/10cal row
2. 8-10 single arm db devils press
3. 10-15 knee raises
4. 10-15 box jump overs
5. rest