Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Air Chair Swing x 1 rep
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1 rep (or Bar Muscle-Up Attempt)
Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every 60 seconds, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%
*Set 7 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/12 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (115/75 lbs)
Minute 3 – 6 DB Burpee Box Step-Overs (50/35 lbs)
*scale accordingly, tough one*