Conditioning:
Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 15 Min AMRAP:
10 Gorilla Rows (22.5/15kg) (both arms = 1)
15/12 Echo Bike Calories
30 sec Plank Hold
30 sec Farmers Hold (22.5/15kg)
Skill and Strength:
B. 15 min AMRAP for for quality:
Max Unbroken (15 max) or 5 Bar Muscle Ups / attempts
5 Slant Board ATG Split Squats
5 Glute Ham Raises
*Add band if you can 't do BW GHRs
*Don't rush MU attempts.
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