2 Rounds
5 Inchworms
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Scapular push-ups
+
2 Rounds
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
10 Slow tempo air squats
+
Optional – Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thruster and sled push
* Practise few short sets of bar muscle-ups between weights
+
@ workout weight
200m Row
1-3 Bar muscle-ups
4 Thrusters