Strength:
5x8 Front rack forward stepping lunge (4 each leg)
In pairs complete the following for time:
60 Shoulder to Overhead Rx: 30/40
60 Toes to bar
60 Thrusters Rx: 30/40
60 Burpees
60 Deadlifts Rx: 60/80
60 KB swings Rx: 24/32
60 Pull ups
Note only the Rx weights have been given everyone should choose a weigh that suits them. Because only one will be working at a time we should aim for speed and quality. Not weight moved slowly.
Extras*:
M1: 4x10 Ring rows add small weight
Rx: Practice stringing reps together of Chest to bar
M2: Practice stringing together Bar Muscle ups
*If you have never done one of the movements listed above you MUST stick to perfecting the movement before it. Please if you have never completed a MUP practice MUP.