Workout 12.9.21

BMU Skill Work
3 sets
Level 1: 10 foam roller straight arm kip swings+12 pause australian rows (at chest)
Level 2: jumping bar muscle ups+ jump to hollow/hips to bar kips
Level 3: 4-8 bar muscle ups–add weight if 8 unbroken is easy

All levels add a :13 hanging l sit/tuck hang after each set
10 rounds of :45 work, :15 rest
1 rope climb
max row cals in remaining time

rx+ legless


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