BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bar Muscle-Up Skill Session (No Measure)

We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout.

Patagonia (Time)

(RX’d)

5 Rounds

5 Bar Muscle Ups

10 Dumbbell Bench Press (50s/35s)

50ft Dumbbell Lunge (50s/35s) (Held any way)

(Scale)

5 Rounds

10 Ring Rows

10 Dumbbell Bench Press (light)

50ft Walking Lunge

Target time: 12:00-14:00

Time cap: 16:00

Metcon (AMRAP – Rounds and Reps)

25:00 min AMRAP

– 20 Air Squats

– 40′ Lunge Walk

– 20 Push Ups (Floor, Knees, Box, Bar)

– 40′ Lunge Walk

– 20 KB Swings

–@ 5:00, 10:00, 15:00, & 20:00 Rest 1 min.-