Warm up - 3:00-5:00 bike erg easy, banded couch stretch, straddle hamstring stretch, 90/90 hip opener stretch, banded ankle stretch, twisted cross stretch, shoulder rolls, 2 x 10 jump squats (pause in bottom each rep) w/20 banded pull aparts between each set. Warm up to muscle ups…
10 Rounds of:
30/25 Calorie Bike Erg
20 Air Squats
5 Muscle Ups (Or 10 CTB Pull Ups)
EMOM x 10 minutes (Same minute)
3 Bench 225/155
5 Deadlifts 315/225
*Pick weights that you can stay unbroken for all 10 sets.