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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