Metcon
3 sets each for time
30/20 Calorie Row or 30/20 Cal Bike
9 Bar Muscle Ups
20/15 Calorie Row or 20/15 Cal Bike
6 Bar Muscle Ups
10 Calorie Row or 10/8 Cal Bike
3 Bar Muscle Ups
Rest 90 seconds between sets
* You may count roll overs to keep math simple and not lose time resetting the monitor.
*Scale Bar MU to a push + pull
*8 min cap per set
Accessories
3 sets for quality
5-6 Dball Bear Hug Good Mornings (2 sec tempo down and up)
Rest as needed
Hanging L-Sit Hold x 20-30 sec
Hanging L-Sit – 3×20-30 seconds
