Strength & Mobility
3-4 sets
incline db bench press build to heavy set of 8 @ 21×1
ring row build to heavy set of 8 @ 21×1
kickstand RDL stretch x10 + :10/side
Notes
across 3-4 rounds, build up to your heaviest weight you can perform for 8 quality reps at the prescribed tempo on the db bench and the ring row.
To make the ring row harder you can decrease the angle of the body, elevate the feet, and finally add weight if necessary.
Conditioning
EMOM 12
Min 1: 20 alternating arm dumbbell snatches
Min 2: 12-15 box jumps – step down
Min 3: AMRAP Muscle Ups
Min 4: Rest
Notes
Today’s workout is a 12 minute EMOM. Minute one is 20 alternating arm dumbbell snatches. Minute two is 12-15 box jumps. Minute 3 is an AMRAP of muscle ups. Minute four is rest. Your score is the amount of muscle ups complete across the workout.
Use a dumbbell that allows you to go unbroken on the snatches.
Choose a safe height for the box that allows you to move quickly through the 12-15 reps.
If you cannot perform muscle ups then you may substitute chest to bar pull ups, chin over bar pull ups, or jumping chest to bar pull ups.