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| SUPERCLEARY LOVING LIFE! |
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| ALYSSA SHOWING US HOW TO DO YOLK WALKS! |
WARM-UP
800M RUN
10 KIPS
10 KB SWINGS - LIGHT
10 FRONT SQUATS - BAR
TEACH + REVIEW
MUSCLE-UPS AND MODIFICATIONS
COACH'S STRETCH
SAMSON
PIGEON
SHOULDERS
LATS
STRENGTH
7X1 FRONT SQUATS @91% OF YOUR 1RM
- 5 MIN TO WORK UP TO YOUR WEIGHT
- 1 SET EVERY 2 MIN
WOD
AMRAP 15 MIN
6 MUSCLE-UPS
12 KB SWINGS
400M RUN (THE GHETTO RUN)(FIRST STOP LIGHT TO THE LEFT)
MODIFICATIONS FOR MUSCLE-UP
1. LEVEL 3 = 2 C2B PULLUPS/PULLUPS + 2 DEFICIT PUSHUPS PER 1 MUSCLE-UP.
2. LEVEL 2 = 2 RING ROWS + 2 PUSHUPS PER 1 MUSCLE-UP.
3. LEVEL 1 = JUMP INTO A RING MUSCLE-UP
COMPETITORS
- TOMORROW IS A REST DAY. WE ADVISE YOU TO COME IN ROW 2-3K AT A CONVERSATION PACE AND SPEND 30-45 MINUTES WITH MOBILITY. IF YOU ARE BLESSED WITH TIME/MONEY OR A SUGAR DADDY GRAB YOURSELF A MASSGE. TO GET THE MOST OUT OF THIS PROGRAM WE AGAIN STRONGLY RECOMMEND THIS ACTIVE RECOVERY DAY.
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