Civil War is this Saturday! Teams are set, workouts are released…come cheer on your fellow Outliers even if you are not competing. There is still a few days left to register, get all the info here.
10 minutes dedicated pull-up or muscle-up practice
Use this time to practice kipping/butterfly pull-ups or muscle-ups. If you are working on kipping pull-ups, spend time with your coach on proper kipping mechanics before attempting kipping pull-ups.
If proficient, attempt 3 max unbroken sets, resting a couple minutes between sets.
50 double unders
24 box jumps (24/20)
12 CTB pull-ups
50m sled push (4/3)
Extra credit (non coached)
4 rounds, NFT:
8 DB bicep curls (each arm)
12 GHD hip extensions