“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”
A. Back Squats
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%
B. AMRAP 7
50 Double Unders
10 Cal Row
Fitness / Fitness Light
100 Single Unders
10 Cal Bike
*No Single Unders? 10 Burpees/10 Cal Bike
Bonus:
A. Muscle Up Progression Week 4
1. Ring Warm Up Routine (if you don’t know the warm up start back at week 1 because you haven’t been doing the progression).
2. 1x 20-30 Second false grip hang at bottom
3. 8×3 Baby muscle Ups at faster speed
4. 5×3 Ring Dips with a Pause at bottom (explosive push after the dead stop pause)
5. 5×3 False Grip Pull Ups (fast, palms facing each other)
6. 8×1 Baby Muscle Ups (fast speed) – put the least amount of weight through your legs as possible
B. Front Squat – 5 @ 70%, 4 @80%, 3 @85%, 3 @90%
C. Bench Press – 5×8@75%