For Time* (24 Min CAP)
1000m/900m Row
15 Bar Muscle Ups (or Pull Ups)
75 OH Plate Lunge Steps 45/25
15 Bar Muscle Ups (or Pull Ups)
*Every 2:00 including 0:00 complete :30 Tall Plank Hold
ATHLETES NOTE:
Get right back to work after the Plank holds to keep chipping away. If you do too much resting you'll need a lot of rounds to finish this chipper.
2:00/side Samson Stretch
2:00/side Pigeon Stretch
1:00/side Calf/Achilles
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Reverse Crunches – 4 sets x 30 reps
- Dumbbell Presses – 4 sets x 8-10 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Barbell Shrugs – 4 sets x 8-10 reps
- Dumbbell Shrugs – 4 sets x 8-10 reps
- Reverse Cable Flys FST-7 – 7 sets x 8-10 reps