Workout of the day

3 Rounds for time:

10 Bar Muscle-ups

100 Step-ups*

1000m Run OR Row

*November Hero Workout of the Month is "Chad" (1000 step-ups). In the lead-up for "Chad," we will be including more step-ups in training than usual. If you plan on wearing a weighted vest or weighted backpack for that workout, feel free to bring it to the gym on the days when step-ups are in the workout so that you get some reps in the bank in preparation for "Chad." IF you forget your backpack, you can also use a sandbag, dumbbells, or medicine ball.