Gymnastics: Bar Muscle-Up Work

Novice/Intermediate:

EMOM 9:

Min 1: 8 Feet Assisted Strict or Strict Pull-ups

Min 2: 6-8 Matador Dips or Bench Dips

Min 3: Rest Minute

Advanced:

For time (9 min cap):

8 Bar Muscle Ups

16/12 Cal Row

6 Bar Muscle Ups

12/8 Cal Row

4 Bar Muscle Ups

8/6 Cal Row

2 Bar Muscle Ups

Conditioning:

For time, each set:

21-15-9

Calorie Echo Bike

Kettlebell Swings (53/35)

- Rest till 7:00

21-15-9

Calorie Echo Bike

Toes to Bar

- Rest till 14:00

21-15-9

Toes to Bar

Kettlebell Swings (53/35)

(Women's Calories: 16-12-8)