Monday 5th September 2022

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.

1. 5 strict pull-ups & 5 strict dips
2. Bar muscle up + box drill (video link below)
3. Jumping bar muscle up
4. Banded bar muscle up
5. 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