Saturday Group Strength and Conditioning

3 rounds for time of:
-800-m run or 1,000m row
– (up to) 10 muscle-ups
muscle up scaling: Remember singles are fine for today. Use ring or bar. Kip or strict
If 10 MU take you more than 4 min, then scale the number down.
You have not done muscle ups in a while, so be mindful of starting with big sets
Consider using the portable pull up bars to adjust height so you can do a bar pull over.
If you get the hang of it, then you can raise the height of the bar.
If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative > jumping muscle up
If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep). > Controlled pull up negative > ring rows (3 ring rows = 1 rep)
You are welcome to combine your pull(s) with a dip according to your capacity
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