Friday 01/09/2026

SKILL

Bar Muscle Up Drill / Progressions

*This is a good day to default to strength progressions for the following “capacity builder”

CAPACITY BUILDER

Every 2 Min for 8 Min (4 Rounds)

*Bar Muscle Ups

*You choose the reps - if you have them, use these sets to build your capacity.

*if you’re new to them, use this as a practice time!

*if you’re missing the strength for these, hammer the strict progressions!

WORKOUT

EMOM 12 (3 Rounds)

Alternate between…

Min 1) *Strict HSPU / / Strict DB Shoulder Press

Min 2) *DB Step Back lunges DB’s held at side (2x50/35)

Min 3 & 4) 400m Run / or / 300m Run