Muscle Up Skill work

Warm Up:
3 rounds of:

• 10 shoulder dislocates 5 each hand grip
• 20 second hollow hold
• 10 supermans with PVC
• 5 supinated bar rows- keep hollow

Mobility Work

3 sets of:

• 20 second Handcuff stretch
• 20 sec Matador stretch
• 10 sec bottom of dip holds with toes on the ground elbows up

Technical elements

2 sets of:

• 15-20 sec ring holds thumbs out
• 3-5 ice cream makers banded or assisted with a spot
• 5 strict toes to bar can be assisted work the negative scaled can do 10 'V' snaps

Low ring work

Transitions

• Laying flat
• pull to press out

Strict Muscle up on Ring Thing

• 3 sets of 3-5 reps