AF WEEK 43, Day 2

CONDITIONING
EMOM x48 (6 rounds)

1) 8-12cal Machine
2) 2-8 Bar Muscle-Up
3) 8-12cal Machine
4) 5-10m Handstand Walk
5) 8-12cal Machine
6) 10-20 Pistol Squat
7) 8-12cal Machine
8) 10-20 GHD Sit-Up or V-Up

Overall RPE 3-4, machines with RPE 2-3. Focus on your bodyweight movements. Choose a rep scheme you can maintain the entire workout. Machines can be done nose breathing only. You can alternate the machines or go with only one if wanted.

Scaling: Bar MU→ advanced athletes can do ring muscle-ups, down scaling with jumping bar muscle-ups
HSW→ decrease distance or 2-4 Wall Walk
Pistol Squat→ Staggered Stance Squat