A. GENERAL (5:00)
Easy 200m Jog / 1:00 Machine
2 sets
30 Sec Hollow hold
30 Sec Arch hold
30 Sec Hanging hollow hold

B. MOBILITY / ACTIVATION (2:00)
Hip + Lat Stretch against the rig
45 sec / side

C. SPECIFIC
Bar Muscle ups
- 2 x 5 Beat Swings
- 2 x 5 Kip Swings
- Advanced: 2 x 5 Hip to bar
- Beginner & Int: 2 x 5 Jumping Lat to fly

-then-
Bar Muscle up & Jumping BMU Practice & Set-up for workout
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Step ups
5/5 Step ups, unweighted
10 Alternating step ups
4-6 Weighted step ups with workout weight
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Box Jumps
5 Box Jumps + Step downs

Amrap 20 minutes
5 Bar muscle ups
10 Weighted step ups* @ 20”
15 Box Jumps @ 24/20”

Score: Rounds & Reps + Weight on step ups
TC: 20 minutes
KG: N/A

Scaling Options
Beginner
5 Jumping bar muscle ups OR Strict pull ups
10 Step ups
15 Plate hops

Intermediate L1
5 Jumping Bar muscle ups
10 Weighted step ups
15 Box Jumps

Intermediate L2
1-3 Bar muscle ups
10 Weighted step ups
15 Box Jumps

5 sets
10 Alternating shoulder press
15 Overhead sit ups (Using plates or single DB)

Goal: Upper body conditioning