Tuesday 10/24

1) 6 sets: of Muscle-ups with
Bench Press x 4-6 reps
Underhand grip bent over row x 6-8 reps

Set 1:
 MU, Bench Press, Bent over row
Set 2:
Bench Press, MU, Bent over row
Set 3
Bench, BOR, MU
-repeat.  rest as needed between sets. Try to keep rest to a minimum between movements.  Pick a muscle-up number you can do fresh no problem BUT under fatigue might be a struggle. Try to challenge the MU here


2) 18 min AMRAP
30 Dubs
20 Lunges
150m Run (enter through the R door)
Box Hurdles
10 Burpees

1 min rest between rounds

3) Row 2000m
Damper at 1
-everytime your pace drops below 42 strokes per minute you must complete 15/10 cals on the bike