Warm-up:
3 Sets @ Easy Pace:
50′ High Knees
50′ Buttkickers
100′ Carioca (50′ each direction)
10 Goblet Squats @ 31X1 tempo
Strength:
Back Squat 6RM
WOD:
For Total Time and Total Reps:
Row or Bike 50 Calories
Max Muscle-Ups in 1:30
Rest 5 Minutes
Row or Bike 40 Calories
Max Muscle-Ups in 1:00
Rest 4 Minutes
Row or Bike 30 Calories
Max Muscle-Ups in 0:30
There are two scores for this workout: accumulative time and accumulative muscle-up reps.
The clock for your muscle-ups begins precisely ten seconds after you complete the prescribed calorie work, i.e. if you finish the 50 Calories at 2:00, your muscle-up clock begins at 2:10, to allow for transition time.
TIMECAP: 26:00
Extra Work – 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band