"I brought my grandniece Leilani to class and she passed me up as her squat is much lower than mine. This was her first class, too!" ~Auntie Gwen

 

"I brought my grandniece Leilani to class and she passed me up as her squat is much lower than mine. This was her first class, too!" ~Auntie Gwen

1. Warm Up

 

10'-15' ring muscle up technique work

 

2. Muscle Up

10' EMOM

1-3 strict muscle ups

 

or...

 

10' EMOM

3-5 strict muscle up progression from the knees with support at the top.

 

or...

 

10' EMOM

odd: 8 strict banded pull ups

even: 8 dumbbell roll backs

 

3. Accessory Work

*For those with muscle ups

3x8-12 Russian dips

 

*For those trying to get first muscle up or pull ups

3 sets

8-12 barbell bicep curls

20 hollow rocks

8-12 barbell skull crushers

 

4. Cool Downs

15' Light stretching or ROMWOD