Tuesday, 6 October 2026

Strength/Skill - Kip Swing + Bar Muscle Up Transition Worktrength:

ON AN 8:00 CLOCK...

Freedom (Advanced) - Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition

Independence (Intermediate) - Kip Swing + Low Bar Muscle Up

Liberty (Beginner) - Low Bar Muscle Up Transition

- Build off of 9/24 BMU session

Conditioning: "Jason"

For time:

100 Air Squats

5 Muscle Ups

75 Air Squats

10 Muscle Ups

50 Air Squats

15 Muscle Ups

25 Air Squats

20 Muscle Ups

- In honor of U.S. Navy SEAL Special Warfare Operator First Class (SEAL) Jason Dale Lewis, who was killed in action on July 6, 2007, in combat during Operation Iraqi Freedom