A) Skill
Bar muscle up steps
- jump to hollow
- arch (superman) position
- leg “kick” + hip pop
- hip to bar (hips under the bar, feet at eye level, straight arms)
- turnover (fast sit up/look at the ground)
- press, lock out

Option:
Negative bar muscle ups
- on half bar
- after a bar muscle up from box or pull over

😎 Strength
4 sets of
6-10 ring/box dips
6-10 pause ring/bar rows
30 sec. pike compressions on ground

rest 30 sec. between exercises and 60 sec. between sets

Scale back or up as needed