6/3/2019
Wednesday 6 March 2019 '6/3/2019'

1 . practice 10 min bar muscle up

for elite athlets try to built a big unbroken set

for intrmidiate try to built a big unbroken banded muscle up set

for beginners max pull ups set or banded pull ups

2 . in 7 min amrap of this ladder

1 hspu, 3 squats

2 hspu, 6 squats

3 hspu, 9 squats

4, 12…………..

3 . 200 du for time or 150 heavy rope jumps