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Thursday 10th February





Bar muscle up skill


EMOM x 10

Complete as an unbroken complex

  • 5 Second Single bar support hold

  • 5 Single bar dips

  • 5 Single bar casts

  • 5 Second Single bar support hold


Bar muscle-up skill


15-20 minutes

  • A- Box drill 1

  • B- Box drill 2

  • C- Box drill 3

  • D- Box drill 4

ADVANCED


EMOM x 14

  • A -3-5 Bar muscle ups

  • B- 8-10 GHD sit ups

Core finisher


  • 8 Tuck hollow rocks

  • 8 V-ups

  • 8 Tuck-ups

  • 8 Second Tuck hollow hold

REST 1:00 x 3-5 rounds



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