Tuesday 10/10

1) 16 min ALT EMOM:

1) 5-8 Weighted Strict Pull-ups (make these challenging enough to where you use about :45 of the minute to get 5-8, scale the assistance down to 1-2 at a time or focus on the negative)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

2)5 Rounds for reps

2 min round

250m run

Max Burpee Bar MU remaining time

-1 min rest- 

3) For Time:

100 Cals on Bike

2 mile run

100 Cals on Bike

-start to finish focus on consistent pace