
Bar muscle-up skill
5-7 reps of each movement
A- Box drill 1
B- Box drill 2
C- Box drill 3
D- Box drill 4
Every 2:00 x 6 rounds
5 reps of either drill 1,2,3 or 4 (athlete-specific) + 20-30 seconds hollow hold
* Advanced athletes use kipping bar muscle-ups 2-6 reps + 20-30 second hollow hold
30 Seconds work / 30 seconds rest x 4 rounds
A- KB swings 24/16kg
B- AB mat sit up
C- Burpee box jump 24/20"
D- Machine max calories
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