SKILL

Bar MU Endurance / Technique and Practice
50% Max Bar MU then right into 1:00 max Box Bar Muscle Ups
— rest 2 minutes —
40% Max Bar MU then right into 1:30 max Box Bar Muscle Ups
— rest 2 minutes —
30% Max Bar MU then right into 2:00 max Box Bar Muscle Ups
**box height set approximately forehead height

CONDITIONING

“Ice Cream Sandwich”
40-30-20-10-5 Cal Bike
15-12-9-6-3 Man Makers (50/35)
[35-25-15-5-3 Ladies Cal]