Muscle Up Progression
3 Sets: False Grip Pull-Up Hangs (hang at bottom 10 – 30 seconds)
8 Sets: 3 Baby Muscle Ups at a slow speed
+
With a partner alternate rounds of IN 2 MINUTES row 250m + AMRAP burpees the rest of the two minutes for 12 minutes.
Rest 2 minutes
With a partner alternate rounds of IN 2 Minutes do 20 Wall Balls 20/14 and AMRAP box jumps the rest of the two minutes.
Scores are number of burpees as a total team and number of box jumps as a total team. The clock is running so P2 needs to be ready to go as soon as P1 finishes their 2 minutes.
Share on Facebook
