A. Bar muscle up progression (kip swings, hip pop, from a box, drop between boxes)
B. EMOM for 10 minutes of:
Bar muscle ups
1-3 (if you have them)
If can from a box or banded. 1-2
Or kip swings, can drop between two boxes or do swings
C. For time
10-1 wall balls (14/20)
1-10 c2b pull ups
D. Banded shoulder stretches
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