A. Bar muscle up Progressions (15 min)
(& intro to ski ergs)
Pick an option or work through to find where you are at.
Aim to achieve at least 5 sets of 3-5 reps at one station.
- 5 strict pull-ups & 5 strict dips
- Bar muscle up + box drill (video link below)
- Jumping bar muscle up
- Banded bar muscle up
- Bar muscle up (linking)
In the 15 min time cap, also aim to complete 3 x 30-60 sec efforts on the ski erg to get familiar with the movement.
B. 20 min AMRAP
- 4 Bar muscle ups
- 12 Burpee box jumps (20”/24”)
- 18 Alternating Dumbbell snatch (15/22.5)
- 36 double unders
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