BAR MUSCLE UPS: WEEK 4:
EMOM x 8 [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 Pullups, 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
WORKOUT
“Big Daddy” (RX’d)
AMRAP 1:30 x 5 Sets
20/16 Calorie Bike
Max Double Dumbbell Snatch 15/10
-Rest 2:30 between sets-
MAYHEM AFFILIATE
3-2-1…GO