Warming up before yesterdays class, the girls decided to try
a synchronised Bar Muscle Up,
tune in tomorrow to see what happened.......
(A) Bench Press
10 Sets x 3 Reps
NOTE: Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.
(B) BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
8 x Burpee Box Jump: 30/24
8 x Deadlifts: 80/50/45
CASH OUT: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
NOTE: The plate used for the OH Lunge must come from your Deadlift stash. So after completion of the lunges, you will load the plate on to your bar for the upcoming deadlifts. Once you complete the 5th round, you will then take it back off the bar & perform OH Lunges to finish.
Open Prep Extras
(1) Front Squat
3 X 3 @ 70%
1 x 5 @ 80%
(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups