28
Jan
Hate It Before You Played It
SKILL – Muscle Ups
STRENGTH – Deadlift 3-3-3-3
Accumulate 1:00 of plank between sets
METCON –
6 Rounds (2:00 work/1:00 rest)
Sprint 100 meters
15 Air Squats
As many weighted step ups as possible in remaining time. Hold kettlebells or dumbbells.
Three levels:
Weight at your side – RX-
Weight in goblet or rack position – RX
Weight overhead – RX+