I drew you a picture! 

I drew you a picture! 

Warm up:

- 20 Band pull aparts, 10 push ups, 20 trx rows x 3

- Row, Bike, or Jump rope for 3 min

A.

Bench Press & Bar MU

You have 12 min to hit a max 3 rep bench press while doing 5 bar muscle ups between each bench set. If you have not progressed to a BMU use a box and work the kipping motion and do a pull up to the stomach (or try)

B.

Cone drill:

1. Start in staggering formation,Sprint on the outside of the cone return on the inside of the cone EMOTM.  Add one lap until you can no longer make it.

Rest 4 min

2. Side shuffle, back peddle, sprint, side shuffle. EMOTM until you can no longer make it.

 

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