Tuesday
Tempo Muscleup Strength
EMOM 10 | M1) 5 Pullups | M2) 5 Ring Dips / DB Bench Press
Same Tempo Count as Last Week. Aim to improve from last week with complete control through Full Range Of Motion. Goal is perfect 50 reps!
Pullups: 2 above, 2 control down
Dips/Bench: 2 top, 2 bottom
METCON
Every 5 Minutes for 4 Rounds
Cardio Buy-In Alternate Each Round
1) 600M Run
2) 36/27 Calorie Bike
3) Terrible Stair Run
4) 48/39 Calorie Row
AMRAP until 5:00 Mark Each Round
5 Bar Muscleups
25 Double Unders
Cap Muscleup attempts at 1:00 each round
Scaled
5 Pullups / Ring Rows
5 Dips / Hand Release Pushups
25 Single Unders
Cap Cardio at 3:00 each round