A
BMU Drills
2x 10 Snappy V-ups
4x 3 Hips to bar straight arm kips
4x 3 Banded BMU (or fast sit up drill)- even for those that have BMUs jsut to practice a perfect catch
B
NANCY STOLE MY BAR
For Time:
21 Overhead Squats (40/30)
9 BMU
800 Meter Run
21 Overhead Squats (40/30)
7 BMU
600 Meter Run
21 Overhead Squats (40/30)
5 BMU
400 Meter Run
21 Overhead Squats (40/30)
3 BMU
200 Meter Run
21 Overhead Squats (40/30)
1 BMU
*Score = Time it takes to complete the workout Run and BMUs reduce, OHS stay the same
Scaling for BMU = Burpee C2B (if have C2Bs) or Burpees as a full set then Banded C2B pull ups in same number