MONDAY 10.22.18

12 MIN AMRAP
12 DUMBBELL STEP UPS
12 PULL UPS

RX MEN: 40# DBS
RX WOMEN: 25#DBS

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

PROGRAM B

12 MIN AMRAP
12 BARBELL STEP UPS
12 PULL UPS

RX MEN: 95#
RX WOMEN: 65#

RX PLUS: SUB 3 BAR OR RING MUSCLE UPS IN PLACE OF THE PULL UPS!

Score is total rounds and extra reps at the end of 12 min!

NOTES:

Score is total rounds and extra reps at the end of 12 min!

Each step up counts as one rep so you will do 6 per side but alternating.  You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches.  Guys should be closer to 24 inches and girls around 20!  Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then come down and switch feet.

For the pull ups you will want to choose a pull up style that allows you to move pretty consistently.  If you would like to lower the reps so that you can keep pull ups unassisted you may do that!

Aside from kipping you may choose to do strict pull ups - you may lower to 6-8 reps if you do that.

You may also choose to do banded, ring or supine bar row, or jumping pull ups!

If you do not have a pull up bar or a way to do rows yet, you may choose to do bent over rows with your dumbbells or KB Swings.  The bent over row option my prove to spice up the butt and low back a lot combined with the step ups - so the swings might be a better choice for this one!

If you are ready for it - try the muscle up option!  Even if you want to lower the reps to 2 - this is a great workout to start building those in.

Heck - if you want you can even do jumping  muscle ups to start getting those in!