WEDNESDAY

Bar Muscle-Ups Skills

– Strict pull-ups

– Strict chest-to-bar pull-ups

– Kip swings

– Hips-to-bar

– Jumping bar muscle-ups

– Bar muscle-ups or banded bar muscle-ups

Improve bar muscle-ups by working through progressions.

5 x 3-minute Rounds for reps:

24 GHD Sit-ups

24/18 Calorie row

Max bar muscle-ups in remaining time

*Rest 1:30 between rounds

Active: 20 GHD Sit-ups, 20/15 Calorie row, jumping bar muscle-ups

Lifestyle: 20 Ab-mat sit-ups, 15/12 Calorie row, jumping pull-ups

Guide for time :45+ on bar muscle-ups per round equating to 3-10 bar muscle-ups per round. Be aware of midline fatigue going from sit ups to BMU.