BAR MUSCLE UPS: WEEK 5:
Every 90 seconds x 6 Sets
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pullups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)
WORKOUT
“Pumpkin Spice Latte” (RX’d)
AMRAP 8
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)
MAYHEM AFFILIATE
3-2-1…GO