FRIDAY 8.13.21

Strength 

Pause Overhead Squat (3 Second Pause At The Bottom)

6x4 Increasing Weight

RX

4 Rounds:

With 5 Minutes On The Clock, Perform:

400 Meter Run

20 Front Rack Reverse Lunge (95,65) 

12 Shoulder To Overhead (95,65)

Max Chest To Bar Pull Up

*Rest 2:30 After Each Round.

*Score Is Total Chest To Bar Pull Ups Between All 4 Rounds. 

RX+

4 Rounds:

With 5 Minutes On The Clock, Perform:

400 Meter Run

20 Front Rack Reverse Lunge (115,80) 

12 Shoulder To Overhead (115,80)

Max Bar Muscle Ups

*Rest 2:30 After Each Round.

*Score Is Total Bar Muscle Ups Between All 4 Rounds.