17/10 – Breyer’s

WARM-UP

Banded Shoulders

into

8:00 AMRAP

30-second Jump Rope (practice)
10 Ring Rows
5 Kip Swings
5 Turkish Sit Ups (each)

WORKOUT PREP

2 sets:

5 Crossovers
2 Strict Pull Ups

BAR MUSCLE UPS

WEEK 1:

2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

WORKOUT – Breyer’s

Freedom (RX’d)

6 sets

1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time

-1:30 rest between sets-

Target number of Reps each set: 10+ reps

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Crossover Symmetry Recovery
1 Minute Ring Lat Stretch
2 x 30 Seconds Pigeon Stretch Drops