May 29, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Warm up movements and learn Devils Press

  2. Complete as many rounds as possible in 16 mins of:

    40 Alternating Dumbbell Snatches, 50/35 lbs

    40 Pull-ups

    30 Dumbbell Burpees, 50/35 lbs

    30 Chest-to-bar Pull-ups

    20 Devil Press, 50/35 lbs

    20 Bar Muscle-ups

    This is the WZA Indy Qualifier #2. I did 168 reps or got to the muscle ups and did 8 last time. Today, I beat that score and go 11 muscle ups for a score of 171. RING THAT BELL!

Some MU practice and handstand walks after the workout