Monday, 05 February


1-mile run

2 rounds for quality:

10 pull ups

10 GHD hip extenstion

10 ring push ups



Hang Squat Clean, 165/115

Burpee Bar Muscle up

*15 minute time cap

This is a sprint workout. Choose a load for the clean and a movement for the burpee muscle up that you can cycle through quickly.

Intermediate: use 125/85 as your weight and scale to burpee (jumping) chest to bar

Beginner: use 65/45 as your weight and scale to burpees.

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