5 Rounds (20 min cap)
-10 Alternating single leg weighted lunge. Work up to as much as 25-50% additional bodywieght
-10 GHD arch up or hip extension. Members that can do arch ups can scale up by holding weight to their chest
Workout 2: every 90s for 15 min
-10 seconds of strict weighted pull ups
Scale up by adding weight using the dip belt. Scale down by using bands. Stay in hollow body. Pull as high as you can and extend fully at the bottom. If you can do strict muscle up then pull till you are over the bar or rings, but don’t push out to the full muscle up today.