Wednesday April 4, 2018


Strength Session:

Back Squat

3 sets x 8 unbroken reps @ 75%

**Rest as needed between sets. The 6,7,8 reps should be very challenging. Use spotters.



For time:

50 Hollow Rocks

5 Bar Muscle-ups

40 Weighted Sit-ups (hold DB on chest, 35,25)

4 Bar Muscle-ups

30 Hollow Rocks

3 Bar Muscle-ups

20 Weighted Sit-ups

2 Bar Muscle-ups

10 Hollow Rocks

1 Bar Muscle-up


**Use a weight vest if possible or perform the BMU strict if these movements are easy for you

**If you cannot do BMU, substitute with shoot-throughs. Rep count is 10,8,6,4,2.