10:00 AMRAP
30-second Bike
10 Ring Rows
10 Beat Swings
5 Down Dog/Up Dog Transitions
5 Single Dumbbell Deadlifts (each side)
5 Double Dumbbell Hang Snatches (Light)
ar Muscle Ups: Week 4
Workout Definition
Warm-up skill work: Tension is key – bit.ly/3AcFh7p
– Then –
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks
Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position
Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position
Score is total reps of each movement
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 15/10 DBs)
RX+
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (50s/35s) in Remaining time
-Rest 2:30 between sets-
(KG conv: 22/5/15 DBs)