Tuesday 27/11/2018

Part A
Bar Muscle-up development:
• Kipping L-sits, Hips to bar
• Progressions off box
• Jumping bar muscle-ups
• Banded muscle-ups
• Start practicing parallette push-ups

Part B
25 minutes AMRAP

• 3 push-ups or Parallettes
• 3 Toes-to-bar
• 3 air squats
• 1 muscle-up (2 ring-dips and pull-ups)
• Run 200m

• 6 push-ups or parallettes
• 6 Toes-to-bar
• 6 air squats
• 2 muscle-ups (4 ring-dips and pull-ups)
• Run 200m

• 9 push-ups or parallettes
• 9 Toes-to-bar
• 9 air squats
• 3 muscle-ups (6 ring-dips and pull-ups)
• Run 200m…..
Each further round..
Keep increasing reps by 3 and muscle-ups by 1.