WARM UP
2:00 AMRAP
10 Air Squats
8 Alternating Cossack Squats
8 Scap Pull-Ups
8 Hollow Rocks
Then Into…
2 SETS
5 Kip Swings
3 Feet-Assisted Low Bar or Ring Pulls
3 Low-Bar Transitions
15 Air Squats @ Workout Pace
STRENGTH/SKILL
ON AN 8:00 CLOCK…
Kip Swing + Bar Muscle Transition Work
Freedom (Advanced) – Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) – Kip Swing + Low Bar Muscle Up
Liberty (Beginner) – Low Bar Muscle Up Transition
*Build off of 9/24 BMU session
JASON
FREEDOM (RX)
“JASON”
FOR TIME
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
(Scored by Time)
INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)
LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Banded Lat Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Athletes Notes
OPTIONAL ACCESSORY
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest 1:30 b/t Sets-
(No Measure)