Warm Up:

  • Locomotion

Mobility:

3 rounds:

  • 10 reps + 10 second hold KB Windmill (each side)
  • 10 Tuck Ups

Skill/Strength:

  • Double Under Drills
  • Bar Muscle-up Skills & Scaling

Conditioning:

  • 5-4-3-2-1 Bar (or Ring) Muscle-ups
  • 50-40-30-20-10 Double-unders

*Scale to Jumping Bar Muscle-ups and 2X Singles

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