Here's Kyle knocking out his muscle ups. Unfortunately this isn't his first muscle up since we weren't ready with a video camera then. But one day after getting his first one is still cool. Great work Kyle!
Shoulder Press- find your 3rm.
-Tabata Push Ups
-Tabata Bottom-bottom Squats
For the SWOD, this is a strict standing press for a 3RM. No leg drive! We did our 5RM a few weeks ago, so use that weight as a guide for what to shoot for here (it should be higher than the 5RM!)
For the metcon, we did a tabata mash up last week where we alternated exercises. Today we will do all 8 rounds of the push ups first, followed by all 8 rounds of the squats. Bottom-to-bottom squats require you to take your :10 rest periods in the bottom position of the squat (the :20 of reps will feel like the rest period!). Your score on each is the lowest number of reps you complete in any of the 8 sets.
Post weights and tabata scores to the comments section! bc