”Clark Kent”
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb + 2 Wall Walks
Partner 2:
10/8 Calorie Assault bike
-Both athletes work at the same time. Switch when both are completed-
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GYMNASTICS:
Bar Muscle Up Prep (Day 2)
WARM UP – All athletes:
20 Hanging Shrugs
10 Kip Swings
5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly]
WORKOUT
On a running clock, for time:
Advanced:
Unbroken sets of Kipping Bar Muscle Ups
5-4-3-2-1
Intermediate:
Accumulate 10 Bar Muscle Ups
Novice:
Accumulate 10 Box Bar Muscle Ups OR
Unbroken sets of Kipping Chest to Bar
8-6-4-2
OR Unbroken sets of challenging Ring Rows
8-6-4-2