Wednesday October 20, 2021

3 sets: 20 rear-elevated single leg squats 15 glute bridges 15 toes to bar

Then:

Front Squat: 10-8-6-4-2 Rest as needed between sets

Then:

Muscle up work: 3 sets: 6 ring rows + 6 kip swings + 6 dips Then: 6x6 "PERFECT" muscle ups *rest as needed to keep technique solid

Then:

20 min steady bike (trainer preferred) *comfortable, metcon type pacing