“Don’t consume foods made in places where everyone is required to wear a surgical cap.” – Michael Pollan
A. Front Squats
5 @ 60, 65, 70, 70%
B. Barraza – AMRAP 18
9 Deadlifts @ 275/185
6 Burpee Bar Muscle Ups
Performance: DL @ 225/155 | Burpee Chest to Bar Pull Up
Fitness: DL @185/135 | Burpee Pull Up
Fitness Light: DL @ 135/95 | Burpee Jumping Pull Up
A. Muscle Ups – Practice is best performed before class or in a second session when you are fresh. If you have questions don’t hesitate to ask.
Warm up – 10 Forward arm circles, 10 backward arm circles, 10 ring rows, 10 Push Ups, 10 hollow rocks, 10 Hanging scap depression, 10 second top ring support, 10 second bottom ring support.
1. 1 Set: False Grip Pull Up Hangs 10-30 Seconds
2. 4 Sets: 3 Ring Pul Ups at slow speed (palms facing away from you)
3. 4 Sets 5 Ring Dips (pause at top between reps)
4. 5 Sets: 5 Baby muscle ups at slow speed (focus on positioning and the transition)
B. Back Squats – 10 @ 60%, 10 @ 65%, 8@70%, 8@75%
C. Tabata GHDSU then Tabata Hollow Rocks
*U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.