Monday 09 November 2019

Warm Up: 

5 rounds not for time of:
1 min of jogging, biking or rowing
5 shoulder pass throughs, PVC pipe
3 ring rows or pull-ups
3 bar dips or off a bench or box
1 Turkish get-ups, right arm – you choose load
1 Turkish get-ups, left arm – you choose load

Skill Work:

Muscle Up Drills

9 rounds for time of:
6 Toes-to-rings
3 Ring Muscle-ups

or

9 rounds for time of:
6 Toes-to-bar
3 Bar Muscle-ups

Leave a Reply