8 Barbell Step-ups (115/75 lb.) (20 in.)
4 Bar Muscle-ups
AMRAP 12 min.
No rest for those Squatting legs today, unfortunately. At least we are mixing it up a little and going unilateral instead. That should be enough of a change of stimulus so that any soreness in the quads from yesterday will be masked with the large glute recruitment these Step-ups require. We are using the barbell today for variation, and because of the added stability, you are able to load it a little more than dumbbells. It also requires a little extra focus and control through the midline.
We wanted to keep the volume per round low today so you can move through the 12 min. at a consistent pace without really needing to stop too much. The barbell load is set to moderately heavy. The type of movement and the height of the box makes for a challenging movement.
If you are short on boxes, you can face each other and perform the Step-ups together. This is a little more dicey than when you are using dumbbells, so proceed with caution, no one wants a barbell in their eyes mid-workout. The load is taken from the ground.