Bar Family 2011 Workout File

If you want to channel your inner 2011 bar athlete, pacing is everything. The original routines were notoriously brutal and could easily lead to overuse injuries like tendonitis if your body isn't conditioned.

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Prioritize dynamic shoulder warm-ups before training to protect the rotator cuffs during deep dips. If you want to channel your inner 2011

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Do not attempt the full circuit immediately. The Bar Family trained together for years.

Before touching the bar, complete a dynamic warm-up to lubricate the shoulder joints and activate the nervous system. 20 reps forward, 20 reps backward.

A 100-meter sprint hauling full kegs (the ultimate "functional" weight). The Bar-Top Burpee: