April 26, 2022

Posted By: Christi

Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
3-5 Strict Ring Muscle-ups or 7-10 Strict Pull-ups
15 Wall Balls, 14/10 lbs, 12/11 ft

Limiting the intensity with doing the rounds on the 4 min. You should be able to complete each round within roughly 2 min so you have nearly the same amount of rest as you do work. Take note of the percentage on the deadlift and stick with it. Your choice on the pull up or ring muscle up. Regardless, choose a difficult variation of a pull and something higher skill if possible. This could be a variation of a muscle up, or even making the muscle up more challenging with weight if needed. The wall ball is a fun one today. Lighter weight with a higher target. These will get the heart rate up a bit and are a fun way to change things up, focusing on another element of accuracy and explosive power.

Post Work 2x:
10 Prone Snow Angel w/ a :01 sec pause at the top
1min each Side Foam Roll Lats
:90sec Foam Roll Mid/ Upper Back