FRIDAY 9.7.18

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

9 Burpees
9 Box Jumps
9 Pull Ups

No RX +!  Just do MORE!!

(See Program C for Muscle Up Option)

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

PROGRAM C

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

9 Burpees
9 Box Jumps
2 Muscle Ups!

 RX +: 4 Muscle Ups Per Round

Score: Total Completed Rounds + Any Additional Reps

Goal: 8-10 Rounds +

Very simple mover today guys - the goal is to be moving the entire 15 min.  And, if you are usually an RX+ beast - to be really pushing the pace!

For the burpees it's business as usual.  Get the chest and thighs to the ground at the bottom, jump or step the feet in, jump and clap!

For the box jumps we are looking to be around 22-24" for the guys and 18-20" for the ladies if you are comfortable jumping at that height.  Feel free to lower down as low as you need to - even if you are just jumping onto a step or a couple of stacked plates!

If you cannot jump for whatever reason - you may sub step ups!

For the pull ups, you should choose a version of the pull up that will allow you to keep moving throughout.  Of course- you can always choose from:

Strict
Kipping
Butterfly
Jumping Pull Ups
Banded Pull Ups
RIng Rows
Supine Barbell Rows
TRX Band Rows
Parallette Rows
or even Bent over rows

Jumping would be our LAST choice today for this one if you have options, just since there already is a fair amount of jumping in this workout!

Good luck!