Marathon Monday schedule
Canceled – 5:30am, 6:30am, 5:30pm, 6:30pm
On – 9:30, 12:30, 4:30

Week 3(of 6)Day 13

A. Condition
800 Run
50 Burpees
15 Muscle-Ups(you may do bar if you can’t do ring)

Alpha – as written
Bravo – 30 Chest to Bars or Chin-Ups
Charlie – 30 Jumping Pull-Ups or Ring pull-ups
Delta – 30 Ring Rows

B. Build
B. Choose One:
Chest to Bar Chin-Up – 3-8 x 4
Chin-Up – 3-8 x 4
Modified Chin-Up – 3-5 x 4(same as last few weeks)
Negative Chin-Up – 2-3 x 4, use a band if needed
B2. Tempo Half Kneeling SA DB Press
8 x 4, pause 2 sec at the top, 3 sec decent, pause 2 sec at the bottom
If you have mobility issues try the land mine press

Extra
Wall Facing HS Hold – :15-30 Sec x 4
or HS Hold with feet on a box(same as above)
+
Powell raises – 10 x 3 sets