March 10 2020

If you Have Both Strict AND Kipping Muscle ups

A) 1-3 strict RMU + 2-6 Kipping RMU; rest as needed, x5-7 sets


If you do not have strict, but you have Kipping Muscle Ups

A) Off set Ring Strict MU x3-5 per side

B) Large Magnitude, hallow body kip; 5 reps, x3 sets

C) Kipping Ring Muscle Ups; Perform Accumulate 8-15 RMU


If you do not have any muscle ups;

A) Low Ring Banded Muscle Up Transitions; 6-8 reps, x5 sets

B) Large Magnitude, hallow body kip; 5 reps, x3 sets


10 min @80%

row 16/12 Calories

8 T2B

6 Heavy Wallballs


* rest 10 mintes


10 min @80%

Bike 16/12 calories

8 BFB; Step Back + Jump Up + Jump

6 DB Thrusers; 50/35


* rest 10 minutes


Complete @80%

Ski 6 minutes

run 4 mintes

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