Fitness on a Saturday
Strength
Metcon (No Measure)
Muscle up work: 10 minutes to work on the following: Hollow Body Position False Grip Hanging False Grip Strict Pull-up False Grip Strict Chest to Ring Pull-up Strict Tempo Ring Dips (33X1 or 55X1) Feet Assisted Strict Muscle Up Transitions Choose 2-3 and do 2-4 Sets x 4-6 Reps, Rest 1-2 Minutes
Metcon (Time)
For Time: 60 Calorie Assault Bike 10 Clean and Jerks, 135/95 90 Calorie Assault Bike 20 Clean and Jerks, 135/95 2000m Row 120 Calorie Assault Bike *Partner's switch on the rower every 250m. *The goal for this workout is between 20-25 Minutes. So cap is 25 minutes * Girl/girl team 40/60/80 *Guy/girl team 50/75/100
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