04/20/2021

72/58 Cal Bike*

48 Toes to Bar

24 Renegade Row (50/35)|(35/20)

12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Adjust calories to be completed in less than 7:00.

Toes to Bar -- Athletes should be able to complete 4 or more each set.

Renegade Row -- Athletes should be able to complete 4 or more each set.

Burpee Bar Muscle Up -- Athletes should be able to complete 3 or more at a time.

*Movement Adjustments*...

Bike -- Sub for 90/72 Cal Row or 1200m Run.

Toes to Bar -- Sub for Hanging Knee Raises or V-Ups.

Renegade Row -- Sub for Alternating Bent Over Row if the athlete cannot perform the Push-Ups.

Burpee Bar MU -- Sub for Up-Downs if the athlete cannot perform the Burpee. If the athlete cannot perform the MU have

them sub for Pull-Ups or C2B Pull-Ups. The athlete can also sub for Jumping Pull-Up/C2B.