LIFT/SKILL
20 Minutes
Bar Muscle-Up Work
Hip drills: bar dips, flexion over low bar, jumping pull-ups,floor; hip flexion to stamp, etc.
MET-CON
Reps of 9-7-5
Bar Muscle Up
1.5 pood KB swings (S: Use a HEAVY but SAFE weight for American Swings)
11ft wall ball (20#RX)
Pistol squats (Reps per side)
20 Minutes
Bar Muscle-Up Work
Hip drills: bar dips, flexion over low bar, jumping pull-ups,floor; hip flexion to stamp, etc.
MET-CON
Reps of 9-7-5
Bar Muscle Up
1.5 pood KB swings (S: Use a HEAVY but SAFE weight for American Swings)
11ft wall ball (20#RX)
Pistol squats (Reps per side)
RSS Feed
