General Warm-Up
Row or Run 400 Meters
Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
A great drill that we love to warm up all levels is a jumping box muscle up
This is a move for everyone to get your turnover timing ready, elbows in sync, and confidence in the movement
A.
Four sets (Every 1:30)
Station 1 – Bar Muscle Ups x 4-6 reps or Pull-Overs x 2-4 reps
Station 2 – Strict Handstand Push-Ups x 2-4 RIR***
***RIR = Repetitions In Reserve
Breaking Down the Bar Muscle–Up
B.
Full Effort:
Against a 90 seconds clock, for max reps, complete the following:
12 Chest-to-Bar Pull-Ups
12 Box Jumps (step down, no bounding)
Max Reps Wall Walks
Rest 90 seconds; repeat for a total of FIVE sets.
Full Victory:
Against a 90 seconds clock, for max reps, complete the following:
12 Pull-Ups
12 Box Jumps (step down, no bounding)
Max Reps Wall Walks
Rest 90 seconds; repeat for a total of FIVE sets.
Goal: Stay within 3 reps across all 5 sets.