Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Alt Dead Bug
:10 Rest
:20 Crunches
1 set
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
1 set
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
1 set
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
1 set
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
BAR MUSCLE-UP PROGRESSION (USE BANDS/BOX AS NEEDED)
3 Kip swings
3 kip swings + 3 kips
3 Kipping pull-ups
3 Chest-to-bar pull-ups
3 Climbing pull-up drill Chest-to-bar, then sternum-to-bar, then belly-to-bar. Climb as high as possible by the third rep.
3 Bar muscle-up
2-3 Sets of:
4 DB overhead squats/arm
4 kip swings
4 toes-to-bars
1-2 bar muscle-ups
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
INTERMEDIATE
AMRAP 12:
10 right-arm DB overhead squats (20/35 lb)
5 pull-ups
10 left-arm DB overhead squats
15 toes-to-bars
BEGINNER
AMRAP 12:
10 right-arm DB overhead squats (10/20 lb)
5 jumping pull-ups
10 left-arm DB overhead squats
15 hanging knee raises
Complete between 3-6 rounds of today’s workout.
Perform the overhead squats unbroken in each set.
Expect grip to become a factor.