Be realistic with ability on the Run and Burpees. We want them moving at a steady pace, not a reckless one. This will require everyone to check their ego at the door. They will also rely on YOU for feedback and guidance.
SKILL ON A 10:00 RUNNING CLOCK
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row (
No Measure)
WORKOUT
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run or 500m Row or 1200m Bike or 400m Ski Erg
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Muscle Up or up Reps)