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Tuesday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups

1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups

1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)

1-2 sets:
1-5 muscle-ups

Metcon
Metcon (AMRAP – Reps)
RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions

BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups

Metcon (Weight)
Post-workout:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs

Cool Down
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts

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