Tuesday Jan 18

Superset:

3 Sets:

Top of Pull Up OR Chin Up Hold for :20 – :40 Hold

Double DB Tempo RDL x 8 (4010) – 4 Seconds Down – No Pause – 1 Second Up – No Pause

Single Arm DB Row x 8 (4010) – 4 Seconds Down – No Pause – 1 Second Up – No Pause

*Rest 2:00 Between Sets

AMRAP 15:

15/12 Cal Bike

6 burpee bar muscle up

OPTIONAL ADDITIONAL WORK:

A) Ring Dip Conditioning: 2-4-6-8-6-4-2 (For Time)

B) GHR 2×8

C) Reverse Hyper 2×15

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD