9/11

9/11

 

 

STRENGTH:

Dead Lift

B: 3 x 10

I: 3 x 8

A: 4 x 3

CONDITIONING:

For time:

9 ring muscle-ups

11 meter heavy front rack lunge

9 bar muscle-ups

11 meter heavy front rack lunge

9 strict HSPU

11 meter heavy front rack lunge

*To scale ring muscle-ups, do 1 C2B pullup and 1 ring dip for each MU. To scale bar MUs, do 1 pullup and 1 bar dip for each MU. HRPU can be used as a substitute for HSPU.

MOBILITY:

biceps on post, calves on post

 

 

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