10/23

Unrated – U60

View Public Whiteboard

Warm-up

Glute Activation

Then:

2 sets

500m row

10 squat with thoracic rotation in bottom

5 single arm dumbbell sotts press (light) each arm

5 strict pull ups

5 kips

Metcon

Metcon (3 Rounds for reps)

3 sets

5 minute amrap:

18 dumbbell overhead squats (50/35)

6 bar muscle ups
You may scale overhead squats to goblet squats if the mobility isnt there just yet. Bar muscle up will be scaled up 6 strict pull ups and 6 dips