Muscle up Conditioning Strength and Transitions

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations and 8 straight arm ski pulls
• 5 dislocates with PVC
• 5 dive bombers - chest and hip opening

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work: 2 rounds of

• 2 -3 pull ups on rings x 2 sets
• ring hold 20 sec holds thumbs out x 2
• bar dips  3-5 LOW or Ring dips (RX'd) x2

Taping your wrists also a new skill ;0)

• false grip review - pulls on rings

Transitions:

• laying flat work pull to chest
• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor- getting the head through finish in LOW dip!
• Feet on a box with dynamic transitions

Ring Thing- training harness

• 3 sets 3 reps with or without weight as needed

IF READY- Muscle up High rings- strict initially then with momentum