100 Doubles
10 Dball over the shoulder
____ Ring Muscle ups
Rest 2 minutes
5 Rnds
Fitness: 8 box dips/10 jumping pull ups or 8 push ups + 8 pull ups.
Performance: 3 MUs
Open: 6 MUs
28 min cap

The time domain for Muscle ups should be 30-40 seconds each round.
The intent of the workout today is a sprint.
100 doubles and 10 dballs should jack up the heart rate.

Athletes should complete MUs in no more than 2 sets.

Demand Abs 

:20 Hollow Hold
:20 Flutter Kicks
:20 Rest
5 rnds


January 15th: CFHE Barbell Club with Coach Carey & Coach Jamie Sign up Here