MOBILITY & WARM UP

AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

ACCESSORY

ON A 5:00 CLOCK
Max Shoulder Taps in Handstand

SKILLS & SPECIFIC WARM UP

Chest To Bar – Bar Muscle Up

2 Sets:
:30 Kip Swings or Hollow Rocks
:30 Bar Muscle-up Floor Drill

2 Sets:
:30 Kip Swings + Hips to Bar
:30 Bar Muscle-up Floor Drill

2 Sets:
:30 Gymnastic Swing Pull-ups or Gymnastic Swing Chest-to-Bar
:30 Jumping Bar Muscle-ups

CONDITIONING

“FIG”

FOR TIME
400m Run
50 Sit-ups
15 Bar Muscle-ups / 25 Chest To Bar
50 Sit-ups
5 Bar Muscle-ups / 15 Chest To Bar