Bar Muscle-Ups!
Weightlifting
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Bar Muscle-Ups x Max Reps in 45 seconds
(OR Strict Pull-Ups x Max Reps)
Station 2: Handstand Holds x 45-60 seconds (accumulated)
Station 3: L-Sit Hold x 45-60 seconds (accumulated)
Metcon
Every minute, on the minute, for 12 minutes (3 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Ring Dips @ 1111
Minute 3 – Box Jumps (24/20”)
Minute 4 – 30-Second Front Leaning Rest on Floor
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
Zoom Link for On Demand Class:
8AM Class (Mon-Fri):
Meeting ID: 371 461 013
Password: 385206
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