Training Workout, November 2, 2018


Jailbird (AMRAP – Reps)
Every 5 minutes for 5 Rounds
1,000m Row
AMRAP Bar muscle-ups

Score: total bar muscle-ups

Every 90 seconds complete 10-8-6-4-2 of:
Seated straddle alternating rope pulls.
• Begin the first set with 10 reps, the 2nd set 8 reps, and so on.
• Each pull=1 rep
• Strive to get the lower hand to touch near the chest.

Scaled Option:
1. Bend the knees.
2. Keep feet on floor, but maintain straight legs.
3. Keep feet on floor, near the rope.