Select Page

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