Sunday 01.28.24

Gymnastics Skill / Progression
Bar Muscle-Up Progression

Conditioning
“Delirium”

3:00 minute AMRAP
Burpee Bar Muscle-Ups

Rest 2:00 minutes

3:00 minute AMRAP
Calorie Echo Bike

Rest 2:00 minutes

3:00 minute AMRAP
Burpee Box Jump Overs 24/20”

Pump Accessories

12:00 minute EMOM, Alternating Movements
minute 1: 10 Dual Dumbbell Bench Press
minute 2: 16 Dual Kettlebell Gorilla Rows
minute 3: 10 Chest Supported Y-T-W