Warm Up:
Bike 3:00
– Min 1: warm-up pace.
– Min 2: moderate pace.
– Min 3: for calories.
Specific Warm-Up:
Bar Muscle Up Practice
WOD:
EMOM 21:
Min. 1 | 10/15-calorie Echo bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups
Intermediate:
EMOM 21:
Min. 1 | 7/12-calorie Echo bike
Min. 2 | :20 tuck hold
Min. 3 | max reps burpee pull-ups
Beginner:
EMOM 21:
Min. 1 | 5/9-calorie Echo bike
Min. 2 | :20 plank hold
Min. 3 | max reps ring rows
Home Workout:
EMOM 21:
Min. 1 | 150-ft bear crawl
Min. 2 | :20 L-sit hold
Min. 3 | max reps DB devils presses (35/50 lb)
– Use two DBs.
Movement scaling options:
Echo bike: Calories, SkiErg
L-sit hold: Single-leg extended, knees tucked, hollow hold
BMU: Jumping bar muscle-ups, low bar transitions, jumping pull-ups, ring rows
Cool down:
1 set:
1:00 lacrosse-ball shoulder mash/side
1:00 cobra stretch