800m Jog @ easy
600m SkiErg @ easy
400m Run @ moderate
200m SkiErg @ fast
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1:00 Hang from bar
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2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
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Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
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Build to workout weight for SB over the shoulders and SB squats.
* Practice a few short sets of bar muscle-ups and toes-to-bars between SB sets
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@ workout weight
200m Run
2 SB over the shoulder
1-3 Bar muscle-ups
3 SB squats