Iron Hero Daily: 260120

Tuesday
Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups
Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles

Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)

-then-

“Fitness in 100 Words”
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
CAP per SET:
-rest 1:00 between sets-

You do the burpees first THEN the rowing.