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Love Fast Cars

30
Nov

Love Fast Cars

SKILL – Muscle Ups/Rings

STRENGTH – Bench Press 4×4

Work at 80% of your 1 rep max.

METCON (make sure to choose the right scale!  there are three options below):

AMRAP in 12 Minutes:

40 Calorie Row

30 Kettlebell Swings (53/35)

20 Toes to Bar

10 Overhead Squats (115/85)

5 Muscle Ups

Scale down:

40 Calorie Row

30 Kettlebell Swings (35/25)

20 Knees Up

10 Overhead Squats (95/65)

5 Muscle Up Transitions on low rings

Scale Up:

40 Calorie Row

30 Kettlebell Swings (70/53)

20 Toes to Bar

10 Overhead Squats (135/95)

5 Muscle Ups

 

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