Today’s Workout: – Last completed 08/09/16
- Skill – Bar Muscle Up Progressions – If you have strict pull ups and string ring dips, we want you working on your bar muscles up progressions. Otherwise we want you to accumulate a total of 30 Strict Pull Ups and 30 Strict Ring Dips. Attempt sets of 3-5 reps so choose band assistance accordingly.
- Conditioning – AMRAP18 – “Hip-nosis”
- 15 Calorie Row
- 15 Box Jumps (Sx = 20″/18″ – Rx = 24″/20″)
- 5 Bar Muscle Ups (Sx = 10 Ring Rows / 10 Hand Release Push Ups)
- Finisher – 6 x :20 on / :15 off Hollow Hold
