Dynamic warm up.


1: 6 Rounds (12 minutes) – Emom, perform:

-Odd minute: 5x push press (Start at a medium weight and work up to a max 5 for the day.)

-Even minute: 5x pull ups + 4x chest to bar pull ups + 3x bar muscle ups

*The goal for the even minute is unbroken cycling, so adjust reps as needed so you don’t come of the bar (Ex: 4-3-2 or 3-2-1).

Work Capacity: Complete as many reps as possible in 14 minutes of:

-15x wallball (20#/14#)

-1x muscle up

-15x wallball (20#/14#)

-2x muscle up

-15x wallball (20#/14#)

-3x muscle up

-Etc….Each round increase the muscle ups by 1 rep.

Core: 5 rounds:

-10x hollow rocks

-10x V-ups

-10x tuck ups

-10 second hollow hold

-Rest 30 seconds

Peace 😎 CE&CJ