Bars & Boxes

Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Burpee Wave x10
  2. Skin the cat x3
  3. Walking Lunge 30m
  4. Bear Crawl 30m


  • Come to Beef O'Bradys tonight for the 14.2 announcement!
  • Roll out: Hamstrings


Back Squat
65% x5 reps
75% x5 reps
85% x3x5

Skills & Technique: (Click below for links to more info)


Bar Muscle-up
Burpee Box Jump Overs 24/20"
21-15-9 for time.
Time Limit: 18 Minutes