SKILL/STRENGTH:
—–WARM-UP FOR ALL LEVELS——
2 x
:20 Hollow Hold
:20 Superman Hold
2 x
10 Banded Pullover from Hollow Hold
10 Kip Swings
——ADVANCED SKILL——
E2MOM x 5
6-10 Bar Muscle-ups
——INTERMEDIATE SKILL——
EMOM 10 of:
1-3 Bar Muscle-ups
——BEGINNER SKILL——
Hollow to Support
Bar Muscle-up Hip to Bar Drill
Kip Swing + Hip to Bar Press Down
Bar Muscle-up Attempts -OR- Low Banded Bar Muscle-up
——STRENGTH——
EMOM 10 of:
1-3 Strict Pull-ups (May use band)
CONDITIONING:
Partner Workout
3k Row for time
*While one partner is rowing, the other is hanging from a pull-up bar
*FITNESS: Non Rowing Partner is holding a KB/DB in each hand
*15 Minute Cap
OPTIONAL ACCESSORY PUMP:
3-5 x
BB Curl 21s
21 Sit-ups
