WARM-UP
2:00 Bike
Into…
2 ROUNDS
8 Scap Pull-Ups
8 Tuck Ups
8 Bent Over Row
8 Up-Downs*
*Perform 6 Burpees in the second round
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups
*Focus on Hips to Bar
(No Measure)
WORKOUT
FOR TIME
72/58 Cal Bike*
48 Toes to Bar
24 Renegade Row (50/35/20)
12 Burpee Bar Muscle-Ups
*7:00 max time to accomplish
(Score is Time)
BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Chest to Bar Pull-Up