WARM-UP -
Banded 7s or Crossover
Symmetry
-into-
10:00 AMRAP
45-second Machine
3 Inchworms
5 Kip Swings
5 Scap Pull Ups
5 Single Arm Ring Rows
(each)
10 Walking Lunge Steps
WORKOUT PREP -
3 sets:
1 Bar Muscle Up
3 Dumbbell Bench Press
(build in weight)
10ft Dumbbell Lunge (build
in weight)
Bar Muscle-Up Skill Session
We wanted to give you
some time today to practice
bar muscle-ups and scaling
options before the workout.
WORKOUT - Patagonia
Freedom (RX’d)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press
(50s/35s)
50ft Dumbbell Lunge
(50s/35s) (Held any way)
(KG conv: 22.5/15 DBs)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x10 Foam Roll Up Wall
20x Scorpion Kicks (each
side)
1min Foam Roller Angels