0:00–2:00 Easy Jog
2:00–4:00
2 rounds
Banded 7s
4:00–10:00
3 rounds
10 Leg Swings (each)
10 Step Back Lunges
10 Hanging Knee Raises
10 Ring Rows
5 Inchworms
Workout Prep:
1 set
100m Run
2-3 Bar Muscle Ups (or scale)
• Reminder: You cannot take your hands off the pull up bar by resting your chest on top of the bar between Muscle Up reps.
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)
TIME CAP: 20:00
INDEPENDENCE:
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
(Score is Time)
LIBERTY:
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
(Score is Time)