A. General Activation

4 rounds

3 x 50’ shuttles (25/25)

6 burpees

6 plate ground to overhead

Then

Gymnastics

5 Hollow banded lat pull downs

3 scap pulls

3 beat swings

B. Mobility

banded wall slides

2x10

C. B mu skill progression

3 sets

Beginner:

5-7 Beat swings

5-7 Box Lat to fly

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 hips to bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

https://youtu.be/qXWM8cvcylk

1-3 Bar muscle ups:

Regular, weighted, jumping