Split Squat & Pull Superset (16:00) |
A) 3×6 Tempo Back Rack Bulgarian Split Squat (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) |
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B) 3×6 – 8 Barbell Bent Over Row |
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METCON: (21:00) |
Every 3:00 x 7 |
12 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) |
9 Box Jump w/ Step Down (RX: 24/20) |
6 Strict Pull Ups OR Chin Ups (No weight) |
*Bike Remainder of the 3:00 — Score is total cals on Bike |
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ADDITIONAL WORK: |
3×5 Tempo Back Squat @ 50%-60% |
*2 Sec Down, Fast Up |
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EMOM 5: |
5-7 Chest to Bar Pull Ups OR 3-5 Bar Muscle Up OR 1-3 Ring Muscle Up |
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