WARM-UP
2 ROUNDS
:30 Single Unders
12 Alt. Piked Shoulder Taps
10 Small Shoulder Rotations Forward (Change Plates Optional)*
10 Small Shoulder Rotations Backwards (Change Plates Optional)*
5/5 Neck Rolls (L/R)
10 Alt. Arm Swings**
EXTENDED WARM-UP
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight.
**Suggested progression
Pull-Ups
Chest to Bars
Bar Muscle-Ups
WORKOUT FOR TIME
6 ROUNDS
4 Pull-Ups / Jumping Pull Ups
5 Push Jerk
20 Double Unders
-Immediately Into
5 ROUNDS
3 Chest to Bar Pull-Ups / 3 Pull Ups
4 Push Jerk
20 Double Unders
-Immediately Into
4 ROUNDS
2 Bar Muscle-Ups / 3 Strict Pull Ups
3 Push Jerk
20 Double Unders