Monday, March 25th

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**Bar Muscle Up Progressions – 15 minutes of practice OR Accumulate as many reps as possible in 15 minutes, if proficient work strict MU or banded strict MU** ****Note, rope climbs will only happen if ropes are fixed by this date, otherwise proceed with above***** **Rope Climbs – 15 minutes to practice the skill OR Accumulate as many reps as possible in 15 minutes, if proficient work on legless rope climbs.**

Skill – looking to spend some time for those still working on rope climbs or muscle ups, while also allowing those who have them to either work on legless or to strengthen their skill by accumulating reps.

Ascending AMRAP 11 4/8/12/16/20/ect KB Goblet Reverse Lunge 53/35 | 35/26 | 26/18 Russian KB Swings Box Jump Overs 24″/20″ | 20″/16″ | step overs

Workout – Goblet reverse lunges will really work our core, so stay braced.