Tue Sept. 10 "Heat of the Moment"

Move

1) 10 Rounds (30 Minute Time Cap

200m Run or 500m Bike
6 Jumping Pull Ups OR Kipping Practice
10 Cal Bike
1 Minute Rest

Train

1) Heat of the Moment

4 Rounds For Time (40 Minute Time Cap)
400m Run
12 Bar Muscle Ups
30/24 Cal Echo Bike
*Rest 1 Minute BETWEEN ALL MOVEMENTS

Stimulus

1) This is a longer workout due to the amount of rest involved after each movement. Due to the amount of rest incorporated, this allows you to push hard in each movement and earn the rest. The run will take roughly 2:00, hopefully less because you will be pushing quite hard. Choose a challenging gymnastic movement for the BMU and break them up into very achievable sets., taking roughly 2:00 for work. Bike should be done at a hard effort in roughly 2:00. To finish in the time cap, you must complete each round in 10 minutes or less. Run can be subbed for a 25/20 Cal Bike or 500/450m Row.

Extra Credit

Power Cleans: 2 Rounds
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
*Perform touch and go