Workout Prep:
2 Controlled Round @ 60%
2 Front Squats @ Workout Weight
1–2 Muscle-Up Variation
INDEPENDENCE:
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)
LIBERTY:
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
30 Weighted Russian Twists
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00 between sets-