I. 10 MIN WARM UP
II.15 MINS TO COMPLETE
Back Squat for load: #1: 6 reps @ 70% #2: 3 reps @ 80% #3: 6 reps @ 74% #4: 3 reps @ 85% #5: 6 reps @ 78% #6: 3 reps @ 85%
5 Rounds For Time (17 min cap) 50ft Overhead walking lunge 45/25 lb plate 10/7 Strict Chin-Ups (RX+ 5/3 Bar Muscle ups or 4/2 RING MUSCLE UPS)
Notes and Tips Like all workouts, its more than what you think. Manage your sets early so you can push in the later rounds. It may be smart to do your pull-ups in singles from a time perspective. From a training perspective, doing larger sets will definitely challenge you more. Be sure to come to full extension at the bottom of every pull-up (also when starting. Be in a dead hang if possible) If you can do muscle ups go for it! If you need to lower the reps that is fine. It should not take more then 2 sets to complete your muscle ups per round. We want you to keep moving in this workout and really feel those lunges. Lunges. Keep your weight in your front foot heel, stand all the way up and keep that plate LOCKED out OVER head. (please don't throw your plate after sets) HAPPY FRIDAY!