WARM-UP
2 ROUNDS
:30 SINGLE UNDERS
10 ALT. TUCK-UPS
8 ALT. BOX STEP UPS
INTO…
2 ROUNDS
:20 DOUBLE UNDERS
10 ALT. V-UPS
6 KIP SWINGS
8 DB GOBLET BOX STEP-UPS
EXTENDED WARM-UP
MIN 1 - 5-7 KIP SWINGS
MIN 2 - 3-5 STRICT PULL-UP
*COMPLETE IN RIG OR RINGS
THEN…
5-7 MINUTES SKILLS PREP FOR THE BAR MUSCLE UP OR CHEST TO BAR PULL-UP.
WORKOUT
AMRAP X 18 MINUTES
40 DOUBLE UNDERS
20 ALT V-UPS
10 DB FARMER BOX STEP-UP(50/35)(35/20)
*EVERY 1:30 INCLUDING 0:00 COMPLETE 1 MUSCLE UP.
(SCORE IS ROUNDS + REPS)
