| Warmup Warmup your shoulder to overhead up to your heaviest weight for the workout 3 sets of 10 single arm bentover rows/side :30 overhead hold at your heaviest workout weight Then warmup/practice bar muscle ups |
| Workout 6 rounds on the 4:00 start 15 box jump overs 24/20 10-8-6-4-2 shoulder to overhead 3 bar muscle ups weights go 95/115/135/155/185 for guys, and 65/75/95/105/125 for ladies |
| Cooldown 1:00 pec smash 1:00 lat roll |
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