10:00 pistol & bar muscle-up practice
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A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
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Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
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Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
10:00 alternating between pistols and BMU.
Did 5 sets of 10 pistols and got about 8 bar muscle ups (12 attempts)
A. Worked up to 135#
B. All for 5- 55, 60, 65
+ 2:04, 2:12, 2:10, 2:10, 2:06.
+ 800m Sandbag carry