20250304 - Bar Muscle Up Skill Work & METCON

Warm Up:
2 Rounds
200 Meter Run
12 Banded Pull Aparts
12 Banded Pass Throughs
12 Hollow Rocks

2 Rounds
10 Scap Pull Ups
10 Kip Swings
10 Jumping Pull Ups

Skill Work:
EMOM8
5-8 Jumping Chest to Bar Pull Ups
4-6 Kipping Chest to Bars
3-5 Bar Muscle Ups

METCON:
4 Rounds for Time:
15 T2B
12 Dumbbell Hang Power Cleans (50/35)
9 Chest to Bar Pull Ups
400 Meter Run

Core Work:
Weighted Russian Twists - 3x30
Plank Reaches - 3x30

Cool Down:
2-3 Rounds
Standing Lat Stretch - :30 seconds per side
Childs Pose - 1 minute
Seated Forearm Stretch - :30 seconds per side