Sunday Core and Make Up Day

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Warm Up:
Row 500m, Run 400m, Bike .3 miles

Foam Roll, Dynamic Stretch, Static Stretch

4 Sets x 30 Sec Front Rack Holds
*Use 1RM Front Squat Weight

Roll Outs – 3 x 10 reps
Landmines – 3 x 10 each side
Rev. Hyper – 3 x 10 reps




17.2 left everyone with a fried grip. If you lucky enough to make it to the Bar Muscle Ups and still had a grip here are some tips from The Boz on what might have prevented you from achieving or obtaining more bar muscle ups.


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